Tips for managing fibre intake

What is fibre and how much should I be eating?

There are two forms of fibre, soluble and insoluble. Insoluble fibre cannot be digested and therefore passes through the digestive system adding bulk which helps to prevent constipation. Plant sources such as nuts and seeds, wholegrains and vegetables are good sources of insoluble fibre.

Soluble fibre dissolves in our digestive system, it can help reduce blood glucose and cholesterol levels by slowing digestion. Soluble fibre can be found in rye and barley along with fruits and vegetables.

So, which one should I choose? The simple answer is a mix of both! Aim to eat 30g of fibre per day. Did you know the average adult in the UK gets only 18g of fibre per day?

Why is it good for me?

Fibre keeps you feeling fuller for longer which helps to suppress the feeling of hunger, but also can allow you to not overeat due to increasing chewing and therefore eating more slowly.

Soluble fibre helps to keep your gut bacteria healthy which is thought to promote weight loss by reducing your appetite. If you combine soluble fibre within your diet and make other lifestyle changes such as; being more physically active and making healthier food choices, this will help you to lose but also maintain weight loss.

A diet rich in fibre reduces the risk of Heart Disease, Stroke and Type 2 Diabetes.

How to get more fibre into your day?

Check the nutritional table for fibre content by using the 100g column (high fibre foods contain 6g of fibre or more per 100g)
Choose wholegrain carbohydrates, such as wholegrain bread, pasta and rice
When baking, use wholewheat flour when possible
Include more vegetarian protein sources, such as beans and pulses
Add seeds and nuts in smoothies, soups, casseroles and yoghurts
Choose high-fibre cereal, such as wheat biscuits or bran flakes
Have 5 or more portions of fruit and vegetables a day
Add fruit to cereal or porridges
Keep frozen vegetables in the freezer to add to dishes
Keep the skin on fruit and vegetables

Having a variety of fibre is the most important aspect to bring you balance within your diet. Making sure you increase fibre intake gradually whilst staying hydrated will help to avoid stomach and gut discomfort.

Additional resources

www.nhs.uk/live-well/eat-well/how-to-get-more-fibre-into-your-diet