How much fibre do I need?
According to the latest government guidelines, your total fibre intake should be 18g per day, depending on your age and gender. Most adults in the UK, however, get less than 12g of fibre each day.
In order to ensure an adequate intake of both soluble and insoluble fibre, you should include a wide variety of fruits, vegetables, and whole grains in your daily diet.
Increasing fibre intake
- Eat more vegetables, either raw or steamed. Cruciferous vegetables such as cabbage and broccoli are particularly high in fibre.
- Eat more fruit with skin and seeds, such as apples, pears, and berries.
- Choose high-fibre breakfast cereals, cold or hot.
- Add rolled oats or canned beans to casseroles, or use rolled oats for crumble toppings and stuffings.
- Eat whole-grain products, such as wholemeal bread, brown rice, and biscuits made from wholemeal flour rather than white flour.
- Add wheatgerm or oats to pancakes, meatballs, or burgers.
- Use cereal in place of nuts or in place of flour when making biscuits.
|Kidney beans, cooked||100g (3 ½ oz)||6.2g|
|Lentils, cooked||100g (3 ½ oz)||1.9g|
|Bran flakes||1 bowl (30g/1oz)||3.9g|
|Peas, boiled||80g (3oz)||4.1g|
|Baked beans||100g (3 ½ oz)||3.5g|
|Prunes, canned||100g (3 ½ oz)||6.0g|
|Wholemeal bread||1 slice||2.0g|
|Porridge, cooked||1 bowl (200g/7oz)||1.8g|
|Apple (with skin)||1 medium||1.8g|
|Brown rice, boiled||100g (3 ½ oz)||0.8g|
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