Jeffrey Salazar
Fibre is a vital component of a healthy diet, offering a range of health benefits. Despite this, many people in the UK do not eat enough fibre. The recommended daily fibre intake for adults is 30g, but most adults only eat around 20g. Increasing your fibre intake can have a positive impact on your health, reducing the risk of heart disease, stroke, type 2 diabetes, and certain cancers. This paragraph will explore ways to increase your fibre intake and the benefits of doing so.
How to increase fibre in your diet in the UK
| Characteristics | Values |
|---|---|
| Recommended daily fibre intake | 30g for adults |
| Current average fibre intake in the UK | 19g-20g |
| Benefits of fibre | Lower risk of heart disease, stroke, type 2 diabetes, and bowel cancer |
| Lower risk of chronic diseases | |
| Improved gut health and brain health | |
| High-fibre foods | Wholegrain bread, wholegrain cereals, wholegrain pasta, brown rice, bulgur wheat, oats, potatoes with skins, beans, lentils, pulses, legumes, fruits, vegetables, nuts, seeds |
| Tips to increase fibre intake | Include a portion of fibre-containing food in each meal and snack, gradually increase fibre intake, drink plenty of water, choose high-fibre snacks, read food labels |
| Fibre supplements | Guar fibre, psyllium, glucomannan |
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What You'll Learn
Eat more fruit and vegetables
Eating more fruit and vegetables is a great way to increase your fibre intake. The current advice from the Scientific Advisory Committee on Nutrition is for adults to include at least 30g of fibre in their diet per day. However, most adults in the UK only eat an average of 20g per day.
Fibre intake is important for general good health and is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer. Eating plenty of fibre can also reduce your risk of common chronic diseases. For example, for every extra 7g of fibre (equivalent to two slices of wholemeal bread) consumed daily, there is an 8% reduction in colon cancer and a 9% reduction in cardiovascular disease and heart attacks.
To eat more fruit and vegetables, try to include a portion of fibre-containing food in each meal and as snacks throughout the day. Aim for 2-3 servings of fruit and vegetables per day. For adults, a serving is around a handful or 80g. Fresh, frozen or dried fruit all count. However, be aware that dried fruit can increase the risk of tooth decay, so it's better to eat this only as part of a meal rather than as a between-meal snack. Fruit juices are also high in sugar and low in fibre, so it's best to eat the whole fruit instead. Avocados, in particular, are a nutritious fruit that is packed with fibre—half an avocado delivers 5 grams of fibre.
When preparing meals, try adding pulses like beans, lentils or chickpeas to stews, curries and salads. You can also include vegetables in sauces, stews or curries.
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Choose wholegrain varieties
Choosing wholegrain varieties is a great way to increase your fibre intake. Wholegrain foods are a rich source of fibre and can be easily incorporated into your diet.
Bread
A simple swap from white bread to wholegrain bread will increase the fibre in your diet. Wholemeal or granary bread is a good choice, but if you prefer white bread, opt for a higher-fibre variety.
Breakfast Cereal
Start your day with a wholegrain breakfast cereal such as plain wholewheat biscuits (e.g. Weetabix), plain shredded whole grain (e.g. Shredded Wheat), or porridge. Oats are a great source of fibre, so consider having porridge, overnight oats, or muesli for breakfast.
Pasta and Rice
When it comes to pasta and rice, opt for wholegrain or whole wheat varieties. Wholewheat pasta, brown rice, and bulgur wheat are excellent sources of fibre. These can be easily incorporated into your meals, such as a hearty evening meal or a rice-based salad.
Snacks
Even your snacks can be a source of fibre. Choose wholegrain rice cakes, oatcakes, or crackers. Pair them with hummus or avocado for an extra fibre boost. Dried fruit and fresh fruit are also great fibre-rich snack options.
Remember, it is important to increase your fibre intake gradually to avoid any digestive discomfort. Additionally, ensure you stay well-hydrated, as fibre draws water into the bowel, and increasing your fibre intake without adequate fluid intake can lead to dehydration.
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Eat more legumes
Legumes are an excellent source of fibre and are an important part of many traditional diets. They are also rich in protein, carbohydrates, vitamins, and minerals. Legumes include beans, dried peas, and lentils, and they can be added to a variety of dishes to boost your fibre intake. Here are some tips to eat more legumes as a way to increase your fibre intake:
Firstly, understand the variety of legumes available and their specific benefits. For example, navy beans are a rich source of fibre and protein, while pinto beans are a good source of calcium and iron. Chickpeas, or garbanzo beans, are another popular legume that provides fibre, plant-based protein, iron, vitamin B-6, and magnesium. You can use chickpeas as a base for hummus or falafel, or add them to salads and curries. Kidney beans are also a great option, providing iron and going well in dishes like chilli, casseroles, and salads.
Secondly, incorporate legumes into your meals regularly. You can add beans, lentils, or chickpeas to stews, curries, and salads. For example, navy beans can be added to a salad or curry for an extra fibre boost. You can also use hummus and other bean dips as a healthy snack with vegetables or whole-grain crackers. If you're making a ground beef dish, try adding some mashed or whole beans.
Thirdly, consider replacing meat with legumes in a few meals per week. This practice is linked to an increased lifespan and a reduced risk of several chronic diseases. Legumes have a positive impact on the gut microbiome, which is an important part of maintaining good health.
Finally, when preparing legumes, keep in mind that preparation and cooking methods can affect the fibre content. For example, boiling or steaming legumes may help retain their fibre content. Additionally, try to consume the entire legume, as peeling or removing parts of it can reduce the fibre content. For instance, a small unpeeled apple has 3.5 grams of fibre, while a peeled apple has less than 2 grams.
By including a variety of legumes in your diet and preparing them in ways that retain their fibre content, you can significantly increase your fibre intake and reap the associated health benefits.
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Read food labels
Reading food labels is a great way to increase your fibre intake. In the UK, food labels may refer to fibre as 'non-starch polysaccharide'. When reading labels, a good source of fibre contains between 3g and 6g per 100g of food. High-fibre products contain 6g or more of fibre per 100g.
The amount of fibre in any food depends on how it is made or prepared and how much of it you eat. For example, a small apple has 3.5g of fibre, but a peeled apple has less than 2g. Therefore, it is important to consider how you prepare your food. Eating fruits and vegetables in whole form, rather than juice, ensures that you get more fibre and less sugar.
You can also increase your fibre intake by choosing wholegrain varieties of foods such as bread, pasta, and rice. Other high-fibre foods include seeds, nuts, beans, fruits, and vegetables.
It is important to increase your fibre intake gradually to avoid side effects such as discomfort, bloating, and wind. Drinking lots of water is also important when increasing your fibre intake, as fibre draws water into the bowel, and you can become dehydrated if you don't drink enough.
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Consider supplements
If you are unable to meet your fibre needs through your diet, you may want to consider taking supplements. Fibre supplements should be taken to supplement your fibre intake from food sources and not as a replacement.
There are a few types of fibre supplements that have been proven effective. Guar fibre, for example, may help you feel fuller for longer and lower your overall calorie intake. It is also used in processed foods to enhance texture. Psyllium, the main ingredient in Metamucil, is another fibre supplement that has been shown to decrease hunger between meals. Glucomannan, which is added to some low-fat dairy products to improve texture, is the primary ingredient in no-calorie shirataki noodles. It also helps to increase satiety and suppress appetite when taken as a supplement.
It is important to note that you should consult a healthcare professional before taking any supplements to ensure they are right for you and your needs. Additionally, when increasing your fibre intake, it is recommended to do so gradually to avoid digestive discomfort, and to increase your fluid intake to help move the fibre through your digestive system.
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Frequently asked questions
Here are some simple ways to add more fibre to your diet:
- Choose wholegrain bread instead of white bread.
- Have wholegrain breakfast cereals such as plain wholewheat biscuits (like Weetabix) or plain shredded whole grain (like Shredded Wheat).
- Include oats in your breakfast, such as porridge, overnight oats or muesli.
- Eat more fruits and vegetables.
- Add pulses like beans, lentils or chickpeas to stews, curries and salads.
Increasing your fibre intake has several health benefits, including:
- Lowering the risk of common chronic diseases such as colon cancer, cardiovascular disease, heart attacks and Type 2 diabetes.
- Improving digestive health and reducing the risk of constipation.
- Reducing the risk of heart disease, stroke and bowel cancer.
The recommended daily fibre intake for adults is 30g. However, most adults in the UK only eat an average of 19-20g of fibre per day. So, it's important to find ways to increase your fibre intake gradually.
