With my job as a nutritionist, one of the most common protocols I put in place for my clients is to increase their fibre! Many of us still don’t quite understand its crucial role in our overall well-being. Found in plant-based foods, is vital for maintaining a healthy digestive system, regulating blood sugar levels, supporting heart health and lowering cholesterol, and even helping to manage weight. Yet, despite these benefits, it has been revealed that in the UK only 9% are eating enough of it.
According to the National Diet and Nutrition Survey, the average daily intake of fibre among adults in the UK is only around 18 grams, which is significantly below the recommended 30 grams per day. This shortfall is concerning because fibre plays such an essential role in our health. New studies have also found that the more fibre people tended to eat, the lower their risk of developing Alzheimer’s disease and other forms of dementia in old age.
Fibre intake in the UK is declining due to three key factors: reliance on ultra-processed foods low in fibre, busy lifestyles prioritizing convenience over nutrition, and a lack of awareness about the importance of fibre-rich foods.
The good news is that increasing fibre intake doesn’t have to be difficult or unpleasant. With a few simple changes, we can all boost our daily intake and improve our overall health.
Beginning your day with wholegrains, nuts, seeds and fruit will get your day off to a good start. It’s difficult to gauge what 30g a fibre a day looks like but here are some foods that are particularly high in fibre and should be included in your weekly diet.
100g frozen peas – 5g
1 tbs chia seeds – 8g
100g avocado – 6.8g
100g raspberries – 6.5g
100g lentils – 8g
100g kidney beans – 6.4g
100g almonds – 11g
100g chickpeas – 7.6g
1 tbs flaxseed – 5g
1 medium pear – 5.5g
1 apple with skin – 4.5g
150g broccoli – 5g
1 medium baked potato with skin – 4g
Start with small changes - if you’re not used to eating high-fibre foods, it’s important to start slowly. Gradually increase your intake to give your digestive system time to adjust. For example, try swapping white bread for whole grain or wholemeal varieties, or choose brown rice instead of white rice.
Beans, lentils, chickpeas, and other legumes are fantastic sources of fibre. They can easily be added to soups and stews, especially red lentils which cook down quickly and give a creamy texture. They are not only rich in fibre but also in protein, making them a great addition to vegetarian and vegan diets.
Snack on nuts and seeds - for example almonds, chia seeds, and flaxseeds, are excellent sources of fibre. Keep them on hand for a quick snack or add them to your morning cereal or smoothie.
Aim to include a variety of colourful fruits and vegetables in your diet. These are rich in fibre and provide a host of essential vitamins and minerals. Try to incorporate at least 7 portions of fruits and vegetables (with skin if appropriate) into your daily meals.
Choose whole grains - opt for whole grain versions of bread, pasta, and cereal, as they contain more fibre than their refined counterparts. Oats, quinoa, brown rice, and barley are all excellent sources of fibre that are easy to incorporate into meals.
As you increase your fibre intake, it’s important to drink plenty of water. Fibre absorbs water and helps move waste through the digestive system, so staying hydrated is key to preventing any discomfort.
Try to make a conscious effort to up your fibre intake and take charge of your well-being!
If you need more advice about what to eat for good health, please get in touch. You can call me anytime to talk about making a bespoke nutrition plan based on your medical history and personal food choices.
Contact me at: rosiecardoenutrition@gmail.com or 07794 902467.
