What is Fibre

Fibre is an essential part of a varied and balanced diet – but many of us in the UK aren’t consuming the recommended intake (30g a day). In fact, most adults eat an average of just 18g1.

What does it do?

Fibre is a friend to the digestive system. Often referred to as ‘roughage’ fibre can support digestion, help to prevent constipation, and even provide a food source for our gut bacteria. Eating enough fibre has been linked to a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer.

Good sources of fibre

The terms ‘soluble fibre’ and ‘insoluble fibre’ have often been used to describe the types of fibre in our diet. Most fibre-rich foods contain a mixture of both.

Foods that are rich in fibre:

  • Wholegrain and wholewheat breakfast cereals
  • Wholemeal or granary bread
  • Wholewheat pasta
  • Oats, barley and rye
  • Fruits – like figs, pears, prunes, berries and oranges
  • Vegetables – like parsnips, broccoli, carrots and sweetcorn
  • Legumes – like lentils, peas, beans and chickpeas
  • Nuts and seeds

Fibre intake recommendation

Did you know?

  • Eating fibre rich foods can help keep you feeling fuller for longer – helpful when trying to achieve or maintain a healthy weight.
  • Fibre is only found in plant-based foods such as fruit, vegetables, nuts and seeds. Food originating from animals don’t contain any fibre.

Boost your fibre intake

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