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Are you getting enough fibre?
Getting enough fibre helps lower our risk of heart disease, diabetes and weight gain. When it comes to preventing constipation and maintaining your gut health, fibre is the way to go, along with plenty of fluid intake as well to prevent constipation. However many of us don’t eat enough each day. Simply having a bowl of cereal in the morning is only the start to reaching your daily intake of fibre.
In 2015 the UK government published new guidelines with a recommendation that the population's fibre intake should increase to 30g a day for adults (aged 17 years and over). On average, we consume much less than this - about 18g per day.
Soluble and insoluble fibre
You may have heard of the terms ‘soluble fibre’ or ‘insoluble fibre’– these are words that are sometimes used to describe the types of fibre in our diet. Although scientific organisations argue that these terms are no longer really appropriate, you may see these terms being used, with soluble fibre including pectins and beta glucans (found for example in foods like fruit and oats) and insoluble fibre including cellulose (found for example in wholegrains and nuts). What is important to remember is that fibre-rich foods typically contain both types of fibre.
High Fibre Foods
Wholegrain breakfast cereals, wholewheat pasta, wholegrain bread and oats, barley and rye
Fruit such as berries, pears, melon and oranges
Vegetables such as broccoli, carrots and sweetcorn
Peas, beans and pulses
Nuts and seeds
Potatoes with skin