Fibre has a number of health benefits, but a recent study found that 90% of us in the UK aren’t eating enough of it. In this article we’ll be taking a look at just how much fibre you need to eat and what the health benefits of doing so are.
The benefits of fibre
Eating enough fibre can have a positive impact on your overall health, with benefits including:
- Reduced risk of heart attacks and strokes
- Reduced risk of developing type-2 diabetes
- Helps control weight
- Reduced blood pressure
- Controls cholesterol levels
- Reduce constipation
- Helps to make you feel full, reducing over eating
- It’s found in many different foods
How much fibre do you need?
To see the health benefits mentioned above you should be aiming to eat around 25g of fibre per day, but there are added benefits for striving to eat 30g.
In the UK it’s predicted that only 10% of adults are reaching the 30g of fibre a day mark.
What foods are high in fibre?
Fibre can be found in plenty of foods including fruit, vegetables, whole grain carbohydrates such as whole wheat pasta and wholemeal bread and nuts. To reach 30g of fibre a day you need to make sure that your diet is rich in foods high in fibre. For example, a 120g banana only contains 3g of fibre, meaning you’d have to eat a lot of bananas to reach your daily goal!
So, if you want to reach 30g of fibre what does a typical day of eating look like? Below takes a look at some examples of what you could eat or ingredients you could use for breakfast, lunch and dinner.
- Two Weetbaix biscuits = 3g of fibre
- 2 slices of brown toast = 2g of fibre
- 170g of rolled oats = 10g of fibre
- Jacket potato with the skin on weighing 100g = 2g of fibre
- Apple with skin on = 4g of fibre
- 100g of whole wheat pasta = 4g of fibre
- 100g of brown rice = 2g of fibre
- 2 carrots = 6g of fibre
- 170g of cooked lentils = 4g of fibre
Hopefully after having a look at the food examples above you can start to picture what meals you can have to increase the amount of fibre you eat on a daily basis. Making simple swaps can help increase your daily intake of fibre.
For example, 100g of white pasta contains 2g of fibre compare to whole wheat pasta containing 4g. like using brown rice instead of white and whole wheat pasta instead of white pasta can help to increase your fibre intake.
The danger of the low carb diet for fibre
One reason why so many adults in the UK are failing to eat the recommended daily amount of fibre is due to the popularity of low carb diets. Carbohydrates are very important for eating enough fibre. Excluding things like bread, pasta and rice can severely reduce the amount of fibre you eat per day.
If you’re looking to lose weight and are reducing carbohydrates, then it’s important to consider the impact of reducing your fibre intake.
The importance of fibre
Fibre is clearly very important for our health and there are certainly benefits of striving to eat 30g of fibre per day. Simply eating whole grain carbohydrates and eating plenty of fruit and vegetables should help you to ensure that you’re eating enough fibre on a daily basis, and getting the health benefits of doing so.