Food & Nutrition

You probably need more fibre. Here are 3 ideas to try which might help you

Published by Finn Hayden

The NHS recently upped its recommended daily intake of fibre from 20g per day for an adult to 30g per day, but the truth is that most of us get nowhere near that. This is despite how important fibre is, helping us with everything from constipation to blood sugar control.

We think that a big part of the reason why people don't get enough fibre in their diets is because they don't realise how little fibre there is in certain foods. For example, some people will eat an apple a day and think that's their daily intake of fibre sorted, but considering that a large apple contains less than 2g of fibre, you need a lot more than an apple per day to hit your daily fibre target of 30g.

Luckily, there are lots of ways you can get more fibre into your diet, and it really isn't hard to hit that 30g of fibre per day goal. Let's take a look at 3 easy ways you can get more fibre into your diet:

Eat high fibre cereal

As we highlighted in one of our recent guides, there are lots of high fibre options when it comes to cereal, and the great thing about these cereals as that as well as being high in fibre, they're also often fortified with other micronutrients such as Vitamin B12 and Calcium. Starting your day off with a high fibre cereal is an amazing way to take a big step towards your daily fibre target of 30g - a bowl of All Bran contains about 12g of fibre, so if you start your day with that then reaching your goal of 30g becomes much easier.
All-Bran

Sprinkle fibre on your food

Another great way to get more fibre into your diet is to just sprinkly high fibre powders into your meals or protein shakes. This is great because it doesn't even require you to change what you're eating really - you could just add a tablespoon of something like this hemp powder that we've been using (pictured) which contains 47% fibre (so a tablespoon has about 6g of fibre), and you'll have a much easier time hitting your daily fibre goal of 30g. We have a guide to green powders, many of which are high in fibre, and also a guide to hemp protein powders.
IMG_9802

Switch your bread

Bread can be a great source of fibre, but only if it's bread which is made from certain ingredients, such as whole grain. We have a guide which recommends some high fibre bread you can try, and the great thing about this bread is that it still tastes great, so it doesn't feel like a chore to eat it. Some of the recommendations in that guide have as much as 3.5g of fibre per slice, so if you make a sandwich using that bread you're adding 7g of fibre to your day immediately!
Warburtons Plant Power Sliced Wholemeal Bread
We hope this guide gives you some ideas for getting more fibre into your diet. Let us know if you've found any other ways of getting more fibre in and reaching the 30g per day goal!

Finn is the editor of You Well and has been writing about travel, health, and more for over 10 years.

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