Fibre: we know it has great benefits, but how many of us know how much we’re getting? If the experts are to be believed, we’re not eating nearly enough of it – in fact, the European Food Safety Authority recommends that we should be aiming to consume 25g of fibre per day.
Well, it’s certainly true that good fibre consumption can provide a number of health benefits.
Despite what you might have heard, though, eating lots of fibre doesn’t mean adopting a depressing diet. Fibre is actually packed into tons of our favourite foods.
Fibre comes from the parts of plants that your body cannot digest. It is found in starchy foods like oats and barley, wholemeal bread, cereals, and even potatoes with the skin. It’s present in lots of fruits and vegetables like apples, berries, sweet peppers, and carrots.. Leaving the skin on foods like apples and potatoes will give you even more fibre!). Nuts or pulses like almonds and lentils are also packed with fibre.
Five Days of Tasty High Fibre Meals
If you’d like to increase the fibre in your diet, check out our five-day meal plan. Using information from Public Health England, we’ve pulled an easy-to-follow plan packed with yummy, high fibre meals.
Just remember to increase your fibre intake slowly. If you’re not eating a lot of fibre at the moment, ease yourself in by swapping out some of the meals below for lower fibre options.
- Breakfast – Oat bran flakes with milk & banana slices
- Lunch – Jacket potato (leave the skin on) with baked beans & grated cheese
- Snack – Carrot sticks with houmous
- Dinner – Vegetable curry with lentils & brown rice
- Dessert – Apple slices & honey
- Breakfast – Wholemeal toast with almond butter
- Lunch – Carrot, pea & lentil soup
- Snack – Fibre One™ Chocolate Brownie
- Dinner – Whole-grain pasta with chicken, broccoli & tomato sauce
- Dessert – Low fat popcorn
- Breakfast – Fresh raspberries & blackberries with Greek yoghurt
- Lunch – Fried egg & avocado on wholemeal toast
- Snack – Tomato salad
- Dinner – Beef chilli with kidney beans & brown rice
- Dessert – Oat bran muffin
- Breakfast – Porridge with milk, honey & blueberries
- Lunch – Baked potato (skin on) with tuna & sweetcorn
- Snack – Oatcakes with houmous
- Dinner – Sausage & bean stew with sweet potato mash
- Dessert – Fibre One™ Salted Caramel Square
- Breakfast – Muesli with fruit salad with mango, pear, apple, orange & raspberries
- Lunch – Wholemeal toast with baked beans & grated cheese
- Snack – Fibre One™ Lemon Drizzle Square
- Dinner – Salmon stir-fry with carrots, broccoli & peas
- Dessert – Dried figs
Make Your Own High Fibre Diet Plan
Now you’re a fibre expert, why not have a pop at devising your own high fibre meal plan? All you have to do is take some time working out which recipes suit your health, tastes and lifestyle best. It’s also a good idea to incorporate the following guidelines into your meal plan.
Glug that water
It’s important to drinks lots of water, especially as you add more fibre into your diet. Public Health England recommends around 8 glasses a day.
Get your five-a-day
Fruit and veg have lots of other benefits too – so make sure you get your five-a-day! Veg should be incorporated into cooked meals where possible, but you can also make a habit of snacking on the raw stuff, as well as fresh and dried fruit. Try to incorporate a variety!
Always opt for brown
We love white pasta and rice, but they just aren’t also as high in fibre as wholemeal, wholegrain or brown alternatives. Choose whole grain bread or pasta, brown rice, and porridge. .
Keep those skins on
A lot of fibre in potatoes and apples can be found in the skin, so don’t reach for the peeler too quickly! After all, a baked potato that’s crispy on the outside and fluffy on the inside is one of life’s greatest joys…
Don’t forget the rest!
When you’re focusing on eating a lot of fibre don’t forget about the other aspects of your diet. Just make sure you’re eating an variety of foods so you don’t miss out on other important nutrients.
For more information on mastering a healthy diet, check out Public Health England’s Eatwell Guide