Fibre – yes I know, it’s not the most exciting thing in the world but a major study has been investigating how much fibre we really need to be eating and has found there are huge health benefits when we eat more.
- It reduces the chances of debilitating heart attacks and strokes as well as life-long diseases such as type-2 diabetes.
- It helps keep your weight, blood pressure and cholesterol levels down.
- It’s cheap and widely available in the supermarket.
- It makes us feel fuller and can help digestion and prevent constipation.
The researchers for this study, based at the University of Otago, in New Zealand, and the University of Dundee say people should be eating a minimum of 25g of fibre per day. “The evidence is now overwhelming and this is a game-changer that people have to start doing something about it,” one of the researchers, Professor John Cummings, has told BBC News.
The NHS recommends we should increase our fibre intake to 30g a day as part of a healthy balanced diet. So what does 30g of fibre actually mean?
To increase your fibre intake you could:
- Choose a higher-fibre breakfast cereal such as plain wholewheat biscuits (like Weetabix) or plain shredded whole grain (like Shredded wheat), or porridge as oats are also a good source of fibre.
- Go for wholemeal or granary breads, or higher fibre white bread, and choose wholegrains like wholewheat pasta, bulgur wheat or brown rice.
- Go for potatoes with their skins on, such as a baked potato or boiled new potatoes.
- Add pulses and legumes such as beans, lentils or chickpeas to stews, soups, curries and salads.
- Include plenty of vegetables with meals, either as a side dish or added to sauces, stews or curries.
- Have some fresh or dried fruit, or fruit canned in natural juice for dessert. Because dried fruit is sticky, it can increase the risk of tooth decay, so it’s better if it is only eaten as part of a meal, rather than as a between-meal snack.
- For snacks, try fresh fruit, vegetable sticks, rye crackers, oatcakes and unsalted nuts or seeds.
Did you know? A small handful of nuts can have up to 3g of fibre. Always choose unsalted nuts, such as plain almonds, without any added sugars.
Find out more:
- BBC News: The lifesaving food 90% of us aren’t eating enough of >>
- NHS: How to get more fibre into your diet >>
- NHS: Good foods to help your digestion >>