Increasing your fibre for improved health. - Group Talk - Week Commencing 3rd March 2025.
- friendsonajourney2
- Mar 12
- 2 min read
Fibre is vital for a healthy and hardy gut microbiome, Fibre also plays a significant role in keeping us feeling full and satisfied after eating, supporting us with our weight loss journeys.
High fibre diets are associated with a reduced risk of heart disease, stroke and type 2 diabetes, and yet 91% of UK adults don't consume enough fibre in their diets.
We are advised to eat 30g's of fibre a day. These guidelines were introduced in 2016 after multiple studies linked to fibre intake to health, unearthing compelling proof that high fibre offers us protection against heart disease, stroke, type 2 diabetes and bowel cancer.
Fibre is the collective title for the group of carbohydrates found in plant food;
Fruit - Fresh, Frozen & Dried
Vegetables - Fresh & Frozen
Wholegrains like wholemeal bread, brown rice, oats, quinoa, wholemeal pasta and rye bread
Potatoes with their skins on
Peas, beans and lentils
Nuts and seeds (Almonds, chis seeds & Sunflower seeds)
Achieving 30g's of fibre a day does take a little thought and planning, but it is achievable.
Basing meals around wholegrains
including a variety of 5-8 portions of fruit and vegetables a day
choosing fibre rich snacks for example nuts, seeds, dried fruit
As we increase our fibre its important to do it gradually whilst also increasing our water intake, to avoid bloating and wind.
Tips to increase your fibre intake.
Frozen vegetables added to meals for example; Cottage Pie, Mince, Chicken in Red wine, Risotto, Pasta...
160g peas provides us with 9g fibre, 84g of Broccoli provides us with 5g fibre, 1 medium carrot provides us with 1.5g fibre
Breakfast porridge can be packed with fibre, just 40gs of Oats contain 3.6g of fibre, but if we add 125g Raspberries that's an additional 8g fibre = 11.6g fibre for your breakfast , over a third of your days fibre intake.
A snack of a medium apple 4.5g fibre with 6 walnuts (20g) 0.9g fibre adds up to 5.4g of fibre.
Lunch might be a medium jacket potato (180g) 4.7g Fibre with half a tin of Baked Beans 10.2g fibre providing us with 14.9g fibre.
Just with two meals an a snack we have achieved 31.9g fibre
By making a few adjustments to our daily food choices, we can easily increase our fibre intake and enjoy the positive impact on our overall well-being.
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