The easiest way to boost fibre intake, according to a nutritionist

Laura Hampson
Updated
Cheerful businesswoman enjoying a freshly made fibre veggie burger while having lunch break with colleague in cafe.
Most Brits don't have enough fibre in their diets. (Getty Images) (Images By Tang Ming Tung via Getty Images)

Fibre, or roughage, is an important component of our diet – yet, most Brits only consum two thirds of the recommended daily intake.

In fact, the British Nutrition Foundation estimates that British adults are only consuming 20g of fibre per day, which is 10g less than the recommended daily intake of 30g per day.

Fibre is an important part of our diet, as it can help to keep us regular, and it has been shown to lower cholesterol, balance blood sugar levels, and protect against cancers such as colon cancer.

“Most adults should consume around 30g of fibre a day, but in the winter you might want to consider increasing this to help you feel fuller when your body is burning more energy to keep you warm,” nutritionist and head chef at Green Chef, Anna Tebbs, says.

So, how do we get more fibre into our diets? Tebbs says the easiest way is to add it into the foods you already love, like soups and roast.

Flat lay of soup made with green vegetables and cream
Soups and roasts are a great way to get more vegetables into your diet. (Getty Images) (Cris Cantón via Getty Images)

“Sources of fibre do not have to be eaten in their raw state to receive the benefits,” she explains.

“Adding high fibre ingredients such as chickpeas, lentils or potatoes (leaving the skin on is even better) to your favourite soups or roasted veg dishes can help to increase your daily intake at no extra effort.”

Tebbs adds that other benefits of fibre include helping you to feel fuller for longer and aiding digestion.

While fibre may typically be associated with fruit and vegetables, it can also be found in bread and pasta.

“Another quick and easy way to increase your fibre intake is opting for wholemeal or granary breads and pastas,” Tebbs says. “It’s reported that white bread contains 1 gram or less of fibre per serving, whereas wholemeal bread contains up to 3 or 4 grams.”

Some foods containing the highest amounts of fibre include:

  • Bran flakes (8g in a 40g serving)

  • Raspberries (8g per cup)

  • Pear (5.5g)

  • Apple (4.5g), peas (9g per cup)

  • Broccoli (5g per cup)

  • Lentils (15.5g per cup)

  • Black beans (15g per cup).

“If you have a sweet tooth, satisfy your cravings with dried fruit,” Tebbs advises. “Figs, prunes and dates have some of the highest levels of fibre, raisins and dried peaches are also a great source.”

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