Fibre is big news at the moment with lots of national campaigns running to get children to eat more beans and pulses, so we hope this information page will be useful for you.
At the end of this page you will find a PDF version of this information. You can download it, print it out and stick it on your fridge or noticeboard to help you and your family to be able to plan a healthy, balanced diet.
What is fibre?
Fibre is a plant-based carbohydrate that is found in fruit, veg, wholegrains, pulses, beans,
nuts and seeds. Fibre passes through our mouth, stomach and small intestine undigested
as we don’t have the enzymes to break it down. In the stomach, soluble fibre absorbs
water and bulks up food, leading to a feeling of fullness. It is then fermented by bacteria
in the large intestine. Insoluble fibre passes through your body largely unchanged but
helps to add bulk to your stools.
How can you increase your fibre intake?
Only 14% of 4-10yr olds and 4% of adults meet the Government recommendations for daily fibre intake (20g for children, 30g for adults).
Here are some easy ways to increase your fibre:
- Remember the ‘Top, Add, Swap’ phrase to incorporate extra fibre into your favourite meals
- Choose higher-fibre breakfast cereals such as wheat biscuits, plain shredded wheat or porridge
- Include plenty of vegetables with meals Try to reduce packaged snacks and make home made snacks instead – nuts and seeds make a great high fibre on-the-go snack
What are high fibre foods?
- Nuts and seeds
- Pulses
- Beans and peas
- Fruit and vegetables
- Wholegrains
What are the benefits of eating fibre?
Eating fibre has lots of health benefits and can help to reduce the risk of chronic diseases such as heart disease, Type 2 Diabetes and some cancers. Fibre helps to regulate bowel movements, manage blood sugar levels and contribute to healthy weight management. Eating fibre-rich foods makes you feel fuller for longer, so you’re less likely to reach for unhealthy snacks between meals.
Some high fibre snack ideas ...
- Sliced apple or pear with nut butter
- Trail mix (mixed nuts, seeds & dried fruit)
- Veg Sticks with Hummus
- Plain popcorn
- Sliced banana or avocado on wholemeal toast
- Roasted chickpeas
