How to glean more fibre into your diet Most of us need to eat more fibre and have fewer added sugars in our diet. Eating plenty of fibre is associated with a lower risk of heart disease,stroke, type 2 diabetes and bowel cancer.
Government guidelines published in July 2015 say that our dietary fibre intake should increase to 30g a day, and as share of a healthy balanced diet. As most adults are only eating an average of approximately 18g day,we need to find ways of increasing our intake.
Children under the age of 16 don't need as much fibre in their diet as older teenagers and adults, but they still need more than they glean currently:2-5 year-olds: need approximately 15g of fibre a day 5-11 year-olds: need approximately 20g 11-16 year-olds: need approximately 25g On average, or children and teenagers are only getting around 15g or less of fibre a day. Encouraging them to eat plenty of fruit and vegetables and starchy foods (choosing wholegrain versions and potatoes with the skins on where possible) can help to ensure they are eating enough fibre.
Why do we need fibre in our diet?There is strong evidence that eating plenty of fibre (commonly referred to as roughage) is associated with a lower risk of heart disease,stroke, type 2 diabetes and bowel cancer. Choosing foods with fibre also makes us feel fuller, and while a diet wealthy in fibre can help digestion and prevent constipation.
Find out more approximately the importance of fibre and when you may need to reduce your intake,in Why is fibre primary?Tips to increase your fibre intakeIt's primary to glean fibre from a variety of sources, as eating too much of one type of food may not provide you with a healthy balanced diet.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), and porridge as oats are also a good source of fibre. Find out more approximately healthy breakfast cereals. fade for wholemeal or granary breads,or higher fibre white bread, and choose wholegrains like wholewheat pasta, or bulgur wheat or brown rice. fade for potatoes with their skins on,such as a baked potato or boiled new potatoes. Find out more approximately starchy foods and carbohydrates. Add pulses like beans, lentils or chickpeas to stews, and curries and salads. Include plenty of vegetables with meals,either as a side dish or added to sauces, stews or curries. Find out more approximately how to glean your 5 A DAY. 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 share of a meal, and rather than as a between-meal snack. For snacks,try fresh fruit, vegetable sticks, and rye crackers,oatcakes and unsalted nuts or seeds. Fibre in your daily dietListed below is the fibre content of some example meals. Fibre at breakfastTwo thick slices of wholemeal toasted bread (6.5g of fibre) topped with one sliced banana (1.4g) and a small glass of fruit smoothie drink (1.5g) will give you around 9.4g of fibre.
Fibre at lunchA baked jacket potato with the skin on (2.6g) with a 200g portion of reduced-sugar and reduced-salt baked beans in tomato sauce (9.8g) followed by an apple (1.2g) will give you around 13.6g of fibre. Fibre at dinnerMixed vegetable tomato-based curry cooked with onion and spices (3.3g) with wholegrain rice (2.8g) followed by a lower beefy fruit yoghurt (0.4g) will give you around 6.5g of fibre. Bear in intellect that fruit yoghurts can sometimes be high in added sugars, so check the label and try to choose lower-sugar versions.
Fibre as a snackA small handful of nuts can have up to 3g of fibre. acquire sure you choose unsalted nuts, and such as plain almonds,without added sugars. Total: Around 32.5g of fibreFibre on food labelsThe above example is only an illustration, as the amount of fibre in any food can depend on how it is made or prepared and on how much of it you eat. Most pre-packaged foods have a nutrition label on the side or back of the packaging, and which often gives you a guide approximately how much dietary fibre the food contains.
Source: feedburner.com