People across the UK are falling short on fibre by not hitting the recommended 30g a day, with many consuming a mere average of 19.7g, Discover Great Veg research shows. It turns out that five-a-day and nailing your protein count is just the tip of the iceberg for optimal health.
Upping your fibre intake can slash risks related to heart disease, diabetes, and bowel cancer, while keeping blood sugar levels stable after meals and boosting gut happiness along with mood elevation—and who wouldn’t want to keep constipation at bay?
Fortunately, it’s not all doom and gloom; making smarter food swaps could be your ticket to the fibre high life.
For example, grab an 80g helping of kale to surpass the fibre content of brown bread by nearly half, or scoff down the same amount of raspberries for a fibre hit that beats your standard bowl of fruit and fibre cereal. Nutritional expert Jo Travers from Discover Great Veg emphasised the significance of meeting fibre targets, reports Surrey Live.
She said: “Fibre is such an overlooked yet vital nutrient – offering benefits for almost every aspect of our wellbeing. So it’s really important we all up our intake to the recommended 30g a day.
“Vegetables including leafy greens like kale, spinach and cavolo nero, as well as pulses and fruits, are your friend when it comes to increasing your fibre intake – as these foods are all high in the nutrient. Versatile enough to be used in a host of dishes, and quick and easy to cook, there are so many easy ways to add them – and in turn fibre – to your diet.”
Jo suggests the following food swaps for those keen on boosting their fibre intake:
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