Fibre
Dietary fibre is only found in foods of plant origin, such as fruit, vegetables, cereals and pulses. It has no calories and it passes through the gut largely undigested. There are two main types of fibre, soluble and insoluble. It's important to include a mixture of both types, as they help to protect the body in different ways.
Why should we eat it?
Strong evidence shows that increasing total fibre intake, particularly cereal grains and wholegrains, can help protect against heart disease and certain cancers. It can also improve digestive health and help with weight loss, as it slows down the rate at which the stomach is emptying (helping to keep you fuller for longer). The proven benefits of fibre have led to the Scientific Advisory Committee on Nutrition revising its recommendations and advising people to increase their daily intake of fibre.
The new fibre recommendations are:
How can we reach our 30g of fibre per day?
The National Diet and Nutrition Survey in 2011 found that the most commonly consumed food type was bread. This may explain why the average fibre intake is only 18g per day. If we are to meet the new recommendations above, we need to change our eating habits. Here are some simple food swaps to boost your fibre intake:
| SWAP THIS... | FOR THIS... | |
Corn flakes v muesli Oats and fruit boost the intake of soluble fibre, to help slow down the rate at which glucose enters the bloodstream. | 30 g corn flakes
| 30g muesli
|
Rice v pearl barley Soluble fibre forms a gel-like substance in the stomach, keeping us feeling full for longer. | 95g basmati rice
| 80g pearl barley
|
Crisps v nuts Soluble fibre in nuts can help lower cholesterol, reducing the risk of heart disease and stroke. | 20 g crisps
| 20g hazelnuts
|
White Bread v Granary Bread Granary increases the intake of insoluble fibre, which speeds up the time it takes for food to pass through your gut, so aids a healthy, regular digestive system. | medium slice white bread
| medium slice granary bread
|
Top tips to increase your fibre intake
|
1. Choose a higher fibre |
2. Add a tablespoon of chia |
3. Go for wholemeal granary |
Resources
Carbs and cals book
This visual book contains 1,700 food photos, showing the fibre content for each portion to help you achieve your 30g fibre each day, as well as carbs, calories and other nutrients.
- https://www.carbsandcals.com/books/carb-calorie-counter
Carbs and cals bookCarbs and cals app
This visual app is perfect for those counting calories, monitoring carbs, boosting fibre, looking to improve portion control or lose weight.
- https://www.carbsandcals.com/app
Carbs and cals appFree resources
Free PDF of how to get your 30g of fibre each day. Included in a set of 50 free PDFs for carb & calorie counting, weight loss & diabetes.
- https://www.carbsandcals.com/resources/register
Free resources