Madeleine Hull
A high-fibre diet is associated with a lower risk of heart disease, stroke, type 2 diabetes, and bowel cancer. It can also help with weight loss, lower cholesterol, and prevent constipation. The recommended daily intake is 25 to 30 grams, but most adults are only consuming about 15 to 20 grams per day. To increase your fibre intake, you should eat a variety of fruits, vegetables, whole grains, and nuts. This includes foods such as oatmeal topped with nuts and fruit, whole-grain bread, brown rice, potatoes with the skin on, beans, lentils, and peas.
How to Increase Roughage in Your Diet
| Characteristics | Values |
|---|---|
| Recommended daily intake | 25-30 grams per day |
| Recommended soluble fiber intake | 6-8 grams per day |
| Men's recommended daily intake | 38 grams |
| Women's recommended daily intake | 25 grams |
| Children's recommended daily intake | 16 grams |
| Sources of fiber | Fruits, vegetables, whole grains, nuts, seeds, legumes, pulses, beans, lentils, peas, wheat bran, barley, oats, oat bran, brown rice, quinoa, whole wheat pasta, bulgur, dried beans |
| High-fiber breakfast options | High-fiber cereal (5 or more grams per serving), oatmeal topped with nuts and fruit, plain wholewheat biscuits (e.g. Weetabix), plain shredded whole grain (e.g. Shredded Wheat), porridge |
| High-fiber bread options | Wholemeal, granary, higher-fiber white bread, whole-grain bread, whole-wheat crackers |
| High-fiber rice options | Brown rice, wild rice |
| High-fiber snacks | Whole-wheat crackers, nuts, fresh or dried fruit |
| High-fiber legumes | Peas, different kinds of beans (pinto, kidney, lima, navy, garbanzo), lentils, chickpeas |
| Other tips | Eat the skin/peel of fruits and vegetables, choose starchy vegetables with skins on (e.g. potatoes), increase fiber intake gradually along with fluid intake, choose whole grain versions of grains |
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What You'll Learn
Eat more whole grains
Whole grains are an excellent source of roughage, or fibre, and are a great way to improve your digestive health and overall health. The fibre found in whole grains is generally insoluble, adding bulk to stools and helping to alleviate constipation.
You can easily add whole grains to your diet by choosing whole-grain bread, such as wholewheat biscuits, wholemeal or granary loaves, or whole-wheat toast and sandwiches. You can also try wild rice, barley, bulgur wheat, and brown rice. When it comes to pasta, opt for whole-wheat varieties, which contain about 6 grams of dietary fibre. If you're not used to eating whole wheat products, start by replacing half of your regular pasta with the whole wheat version. You can also bulk up your baking by substituting half of the white flour with whole-grain flour.
Whole-grain cereals are another great way to boost your fibre intake, especially at breakfast. For example, switching from Corn Flakes to Bran Flakes can add an extra 6 grams of fibre to your diet. Other whole-grain cereals to try include All-Bran and Fiber-One.
In addition to these options, you can experiment with oats, oatmeal, and wholewheat crackers.
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Consume fruits and vegetables with the skin on
Consuming fruits and vegetables with their skin on is a great way to increase roughage in your diet. The skin of fruits and vegetables is packed with nutrients like vitamins, minerals, fibre, and antioxidants. For example, a raw apple with its skin contains up to 332% more vitamin K, 142% more vitamin A, 115% more vitamin C, 20% more calcium, and 19% more potassium than a peeled apple. Similarly, the peels of oranges, grapefruits, lemons, and limes contain higher amounts of vitamin C and carotenoids than the pulp, along with an antioxidant called hesperidin, which has anti-inflammatory properties and can help regulate blood sugar.
The peels of fruits and vegetables are also a great source of fibre, which is essential for healthy digestion and preventing constipation. When you peel fruits and vegetables, you often remove half of the fibre. For instance, an unpeeled small apple has 3.5 grams of fibre, but a peeled apple has less than 2 grams. Eating fruits and vegetables with the skin on can help you feel fuller for longer, making it easier to curb hunger pangs and manage your weight.
However, it's important to note that not all fruit and vegetable skins are edible or appetizing. Citrus fruits, for example, have tough and bitter skins that are usually best consumed as zest or cooked, or simply discarded. Some peels may also be coated with a layer of wax or dirt that can be challenging to remove, and certain peels may harbour pesticide residue, which is a concern for many people. To reduce pesticide exposure, it is recommended to wash fruits and vegetables thoroughly with clean water and a vegetable brush or paper towel.
Despite these considerations, incorporating fruit and vegetable skins into your diet can offer numerous health benefits. The potential benefits of consuming peels are so promising that some food manufacturers are enriching functional foods, such as bread and biscuits, with fruit and vegetable peels. So, the next time you're preparing fruits and vegetables, consider leaving the skin on to boost your fibre and nutrient intake!
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Choose high-fibre breakfast options
Choosing a high-fibre breakfast option is a great way to kickstart your day and ensure you're getting your recommended daily fibre intake. Fibre, also known as roughage, is an essential part of a healthy and balanced diet. It is associated with a lower risk of heart disease, stroke, type 2 diabetes, bowel cancer, and improved digestive health.
There are numerous delicious high-fibre breakfast options to choose from, and you can easily incorporate more fibre into your morning meal. Here are some ideas to get you started:
- Porridge or Oat Bowls: Opt for porridge made with oats, which are a great source of fibre. You can also get creative with toppings like blackberries, mixed seeds, white chocolate, or a drizzle of honey. Alternatively, make an oat bowl with yoghurt, nuts, seeds, and berries for a nutritious and fibre-rich start to your day.
- Baked Eggs: This is a tasty and versatile option. You can add vegetables like asparagus tips and broad beans, spices, and even meat like lamb meatballs to create a hearty and fibre-filled breakfast.
- Beans on Toast: Beans are an excellent source of fibre. Try making your own rustic baked beans with butter beans, smoked paprika, sun-dried tomatoes, and peas. Serve them on sourdough toast for a delicious and nutritious breakfast.
- Chia Pudding: Chia seeds are known for their high fibre content. Chia pudding, whether overnight or freshly prepared, is a fantastic way to boost your fibre intake. Top it with fruit like apples or berries for an even healthier option.
- Fruit and Nut Breakfast Loaf: This option combines the goodness of fruits and nuts. Spread some cream cheese and top it with orange slices or apple slices for a delicious and fibre-rich breakfast treat.
- High-Fibre Cereals: Choose wholewheat biscuits like Weetabix or plain shredded whole grain cereals like Shredded Wheat. These options provide a quick and convenient way to increase your fibre intake in the morning.
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Eat legumes and pulses
Legumes and pulses are plant foods that are rich sources of dietary fibre, also known as roughage. They are easy to incorporate into your diet and can be a delicious way to boost your fibre intake.
Legumes refer to plants from the Fabaceae family, including their leaves, stems, and pods. Examples include peas and beans. A pulse is the edible seed from a legume plant, so lentils, chickpeas, and beans are all pulses. Peas in their pods are legumes, but the peas inside are pulses. Legumes and pulses are inexpensive, sustainable, and highly nutritious. They are a good source of protein and are rich in fibre.
The fibre in legumes and pulses can help lower blood cholesterol and prevent sharp rises in blood sugar, reducing the risk of cardiovascular disease. Eating legumes about four times a week is associated with a reduced risk of coronary heart disease. The World Cancer Research Fund and the American Institute for Cancer Research recommend including pulses in most meals to help meet the daily fibre target of 30 grams, as a high-fibre diet is associated with a reduced risk of certain cancers, such as colorectal cancer.
You can add pulses like beans, lentils, and chickpeas to stews, curries, and salads. For example, you can use hummus and other bean dips, add beans to ground beef dishes, or top salads with cooked beans or lentils.
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Drink more water
Water plays a crucial role in digestion and maintaining a healthy balance of roughage in the body. It is involved in various bodily functions, including the chemical reactions that occur during digestion. Water helps transport digested food and waste products throughout the body and is essential for regulating body temperature through sweating.
Drinking adequate water is crucial for optimal health and digestion. It is recommended to consume enough water to compensate for the water lost through excretion, sweating, and breathing, which is typically around 2-3 litres per day. However, the specific amount of water required can vary depending on factors such as physical activity levels, environmental conditions, and individual differences.
Water is essential for digestion as it helps break down food into smaller particles. This process, known as hydrolysis, involves water molecules aiding in the breakdown of large food molecules into smaller ones that can be absorbed by the body. Adequate water intake ensures that food is properly broken down, allowing the body to absorb nutrients more efficiently.
Additionally, water plays a vital role in waste removal. It helps soften stools, making them easier to pass, and ensures that waste moves smoothly through the digestive tract. This is particularly important when increasing fibre or roughage intake, as fibre absorbs water in the intestines, adding bulk to stools. By drinking more water, you can prevent constipation and promote regular bowel movements.
Drinking water also helps flush out toxins and waste products from the body. As the body breaks down food and performs other metabolic activities, waste products and toxins are generated. Water aids in their elimination through urination and sweating, contributing to overall health and well-being.
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Frequently asked questions
Here are some easy ways to increase your roughage intake:
- Eat whole fruits instead of drinking fruit juice.
- Eat the skin of fruits and vegetables.
- Choose high-fibre breakfast cereals like wholewheat biscuits, shredded wheat, or oatmeal.
- Eat whole grains, such as wholewheat pasta, bulgur wheat, or brown rice.
- Eat beans, legumes, and lentils.
- Eat a variety of fruits, vegetables, whole grains, and nuts.
Increasing your roughage intake has many health benefits. Roughage helps with digestion and prevents constipation. It also lowers cholesterol and keeps blood sugar levels within a healthy range. A high-roughage diet is associated with a lower risk of heart disease, stroke, type 2 diabetes, and bowel cancer.
The recommended daily roughage intake is around 25 to 30 grams. However, this amount may vary depending on age, gender, and sex. Men are recommended to aim for about 38 grams of fiber a day, while women are recommended to aim for about 25 grams.
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