According to the British Nutrition Foundation, “fibre rich foods include:

  • Wholegrain breakfast cereals, wholewheat pasta, wholegrain bread and oats, barley and rye

  • Fruit such as berries, pears, melon and oranges

  • Vegetables such as broccoli, carrots and sweetcorn

  • Peas, beans and pulses

  • Nuts and seeds

  • Potatoes with skin”

The NHS say, “Government guidelines published in July 2015 say our dietary fibre intake should increase to 30g a day, as part of a healthy balanced diet. As most adults are only eating an average of about 18g day, we need to find ways of increasing our intake.”

What does 30g of fibre look like?

They say,

“Fibre in your daily diet

Listed below is the fibre content of some example meals.

Fibre at breakfast

Two thick slices of wholemeal toasted bread (6.5g of fibre) topped with one sliced banana (1.4g) and a small glass of fruit smoothie drink (1.5g) will give you around 9.4g of fibre.

Fibre at lunch

A baked jacket potato with the skin on (2.6g) with a 200g portion of reduced-sugar and reduced-salt baked beans in tomato sauce (9.8g) followed by an apple (1.2g) will give you around 13.6g of fibre.

Fibre at dinner

Mixed vegetable tomato-based curry cooked with onion and spices (3.3g) with wholegrain rice (2.8g) followed by a lower fat fruit yoghurt (0.4g) will give you around 6.5g of fibre. Bear in mind that fruit yoghurts can sometimes be high in added sugars, so check the label and try to choose lower-sugar versions.

Fibre as a snack

A small handful of nuts can have up to 3g of fibre. Make sure you choose unsalted nuts, such as plain almonds, without added sugars.

Total: Around 32.5g of fibre”