Diet Blog

Filling Fibre

Monday, 23 November 2009

Fibre is an important nutrient in our diet but many of us are not consuming enough. While fibre is present in many foods, it may not be in high quantities. Fibre benefits our digestive health, can lower cholesterol and keep us fuller for longer. A lack of fibre in our diet can lead to an increased risk of some cancers and heart disease.

We should aim to get at least 25g for women and 30g for men of fibre each day.

High-fibre foods include wholegrains and fruits and vegetables. So aim to increase these foods to up your fibre intake. Staple foods such as bread, pasta, rice and crackers all have high fibre options, which is an easy swap to make in your diet and double your fibre consumption.

See below for some great ways to swap and double your intake.

Fibre-food

High-fibre

Low-fibre

Bread

Wholemeal

2.4g

White

1g

Pasta

Wholemeal

13g

White

3g

Cereal

Wholewheat

3.2g

Refined cereal

0.4g

Rice

Brown

2.6g

White

0.6g

Here are some examples of foods that are fibre-rich:

 

  • Fruits: Oranges 4.5g, pears 4g, 5strawberries 3g,

  • Vegetables: carrots 4g, potatoes 3.5g, 100g lentils 8g, 100g beans 5.5g, ½ cup cauliflower 3.5g, ¾ cup peas 5g.

Try to include high-fibre food options in every meal and try tracking how much fibre you are currently consuming, then ask yourself-where could I increase my fibre intake throughout the day?

High-fibre foods not only provides you with health benefits but also with your weight-loss as keeping fuller for longer will keep you in control of your hunger!

 



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