Digestive health How to get more fibre into your diet
How to Get More Fiber in Your Diet
Most people need to eat more fiber and less added sugar. Getting enough fiber is linked to a lower risk of heart disease, stroke, type 2 diabetes, and bowel cancer. The government recommends that adults aim for 30g of fiber each day, but many only consume about 20g.
Fiber Needs for Children
Children also need fiber, though not as much as adults. Here are the daily fiber recommendations for kids:
Ages 2 to 5: About 15g of fiber
Ages 5 to 11: About 20g of fiber
Ages 11 to 16: About 25g of fiber
Currently, children aged 11 to 18 are averaging around 16g of fiber daily. Encouraging them to eat fruits, vegetables, and starchy foods (especially wholegrain options) can help increase their fiber intake.
Why is Fiber Important?
Eating plenty of fiber (often called roughage) has many health benefits. It can help reduce the risk of various diseases, make you feel fuller, aid digestion, and prevent constipation.
Tips to Increase Your Fiber Intake
It’s important to get fiber from different sources to maintain a balanced diet. Here are some ways to boost your fiber intake:
Choose high-fiber cereals: Go for wholewheat biscuits (like Weetabix), shredded whole grain (like Shredded Wheat), or porridge made from oats.
Select wholemeal or granary bread: Try higher-fiber white bread, wholewheat pasta, bulgur wheat, or brown rice.
Eat potatoes with skins: Enjoy baked or boiled new potatoes with their skins on.
Add pulses to meals: Include beans, lentils, or chickpeas in stews, curries, and salads.
Include plenty of vegetables: Add vegetables as side dishes or incorporate them into sauces and stews.
Enjoy fruit for dessert: Choose fresh or dried fruit, or fruit canned in natural juice. Dried fruit can stick to teeth, so it's better to eat it as part of a meal rather than as a snack.
Healthy snacks: Opt for fresh fruit, vegetable sticks, rye crackers, oatcakes, or unsalted nuts and seeds.
Example Meals and Their Fiber Content
Here are some examples of meals and their fiber content:
Breakfast:
Two slices of wholemeal toast (6.6g)
One sliced banana (1.4g)
A small glass (150ml) of fruit juice (1.2g)
Total: Approximately 9.2g of fiber
Lunch:
A baked potato with skin (4.7g)
Half a can (200g) of reduced-sugar baked beans (9.8g)
An apple (1.2g)
Total: Approximately 15.7g of fiber
Dinner:
Mixed vegetable curry (6.6g)
Boiled wholegrain rice (2.7g)
Lower-fat fruit yogurt (0.4g)
Total: Approximately 9.7g of fiber
Snack:
A small handful (30g) of unsalted nuts (around 3.8g)
Total for the Day: About 38g of fiber
Reading Food Labels
Keep in mind that the fiber content in foods can vary based on how they are made or prepared. Most packaged foods have nutrition labels that include information about fiber content, helping you make better choices.