Fibre-packed foods

Why is fibre so important?

Fibre is able to bind cholesterol in the body, making it easier for the body to flush it out. It is beneficial in keeping our digestive systems healthy and is also known to help benefit weight control and help manage symptoms of diabetes.

In the UK, the average adult is reaching around 14g fibre per day, when in fact, it is recommended we consume between 25g to 30g.

To help you hit the recommended intake, here are some fibre-filled foods to add to your shopping list:

1. Broccoli – Whilst it is not the most fibre-rich food in the list, it is versatile. With 5g fibre per cup, it is a good way to get yourself started. Try roasting with garlic or stir fry with veggies and beef.

2. Pears – Fruit is a great alternative when you’ve got a bit of a sweet tooth. One raw pear can give you 9g of fibre – a perfect snack for any time of the day.

3. Legumes – Peas, lentils and beans are rich in fibre and protein. A wonderful side dish to any meal or salad as they are packed with nutrients and will provide you with plenty of energy.

4. Avocados – Do we need another reason to love them? They are a great superfood that can complement any meal.

5. Brussels sprouts – Another fibre-rich vegetable. Roast them with walnuts or chop and sauté with garlic and pancetta.

6. Porridge oats – A half-cup measurement of oats provide you with 5g of fibre. Add flavour to this warming breakfast with cinnamon and honey.

7. Chia seeds – These truly are a fibre-packed miracle. With a whopping 5g of fibre per tablespoon of chia seeds, they are perfect to add as a topping to your granola.

8. Kale – Yes, kale is still here. Kale provides you with twice as much fibre as found in spinach. At 1.3g of fibre per cup, bake, drizzle with olive oil and enjoy them as a tasty crisp alternative.

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Ellen Hoggard

Written by Ellen Hoggard

Ellen is the Content Manager for Memiah and writer for Nutritionist Resource and Happiful magazine.

Written by Ellen Hoggard

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