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Digital Subscriptions > Healthy Food Guide > May-17 > FIBRE

FIBRE

The typical Brit undereats fibre by 12g per day. But make our simple swaps and you’ll be on your way to getting your fill

EASY WAYS to get more

WE SHOULD HAVE 30 g FIBRE A DAY

WITH RESEARCH revealing the extensive impact of fibre on both how we feel and our long-term wellbeing, it’s time for this unexciting-sounding nutrient to take its rightful place in the limelight. Apart from being essential for healthy bowel function, fibre can help to lower cholesterol, control blood sugar levels and reduce the risk of heart disease, obesity and some cancers. It also helps you stay feeling full for longer. The fact is, as a nation we’re eating an average of 18g a day – way below the recommended 30g for good health. It isn’t hard to boost your intake by making a few easy swaps.

Two principles for a fibre boost

GO BROWN Swap white bread, pasta and rice for wholegrain versions. Check labels for the best options – an average slice of wholemeal bread has 2.5g fibre, while high-fibre loaves, such as Burgen, have as much as 5g per slice.

DON’T CUT OUT gluten or wheat unless you have to for medical reasons, as gluten-free alternatives often contain less fibre. If you’re coeliac or gluten intolerant, make up the shortfall with high-fibre fruits, veg, beans and pulses, nuts and seeds, and other starchy foods such as potatoes and sweet potatoes.

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About Healthy Food Guide

Get the health ‘cheats’ that work wonders in the May issue of Healthy Food Guide! We reveal six ways to get your metabolism working harder to help you burn more calories, share smart budget cooking tips to help cut down on waste, and give you new versatile veg ideas to help whittle your waist. Plus, we launch the #HFGsugarchallenge to arm you with ideas on trimming the excess, and help you get back in the saddle with our expert guide to cycling. Find it all in the latest issue, available to download now.
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