breakfast table with cereals and fruits

    Fibre

    What Is Fibre and Why Do We Need It

    Wondering what does fibre have to do with your breakfast, or any other meal? The answer is… a lot! Dietary fibre is the unsung hero on the list of things we should definitely make sure we have enough of in our meals. It’s so important and so many of us eat on average less fibre than our bodies need that the NHS increased the daily recommended intake in 2015. So, what actually is fibre, why do we need it and where can we get it from? Keep reading to find out!

    What is fibre?

    Fibre (or dietary fibre) is a carbohydrate found in plants or added to foods and drinks. Unlike other carbohydrates, fibre cannot be digested by our bodies. Instead, it gets broken down by bacteria in the large intestine. There are two main types of dietary fibre: soluble and insoluble.

    You might already know that fibre does not provide us with a lot of nutrients or energy. Although this is true, it doesn’t make dietary fibre a less worthy addition to our diets. Fibre does have an important role to play. It provides a source of food for the “good bacteria” in our digestive system, keeping it working as it should. So, make sure you don’t lose sight of this important element of a balanced diet for both kids and adults.

    How much dietary fibre do we actually need?

    So how much fibre should our meals contain? The NHS has recently increased the recommended daily intake of fibre to 30 grams for adults, 15 grams a day for kids between 2-5 years old and 20 grams a day for kids between 5-11 years old. Keep this in mind when checking the fibre content.

    What is soluble fibre?

    Soluble fibre is able to dissolve and form a gel-like substance that helps improve our digestion and prevent constipation. This type of dietary fibre can be found in high-fibre breakfast cereals, as well as fruits, vegetable and whole grains.

    What is insoluble fibre?

    Insoluble fibre doesn’t dissolve in our intestines and remains largely unchanged as it passes through our digestive system. It’s this quality that keeps our bowel movements regular as long as we have enough fibre in our diet. Brown rice, potatoes, wheat bran and nuts are good sources for this type of carbohydrate.

    What foods are high in fibre?

    Top 20 delicious foods that also give us plenty of fibre

    One of the best things about fibre is that there are many delightful food sources we can add to our diet that will give us a constant supply of this important carbohydrate. Whether you’re getting ready for breakfast, lunch, dinner or just sneaking in a well-deserved treat in between meals, there is always food high in fibre you can add to your plate that will take you closer to the daily recommended intake target. 

    Here is a list of 20 high-fibre foods to choose from for your next meal:

    1.    Higher-fibre breakfast cereals
    2.    Wholegrains
    3.    Wholewheat biscuits
    4.    Potatoes (with their skin on)
    5.    Popcorn
    6.    Beans
    7.    Broccoli
    8.    Nuts
    9.    Oats
    10.    Multigrain bread
    11.    Brown rice
    12.    Dried fruit
    13.    Apples
    14.    Strawberries
    15.    Raspberries
    16.    Avocado
    17.    Brussels sprouts
    18.    Bananas
    19.    Pears
    20.    Carrots

    There are so many delightful high-fibre food combinations you can have, no matter the meal of the day.

    What breakfast cereals are high in fibre?

    Start on the right foot towards your daily fibre goal first thing in the morning. So many of your favourite cereals are considered high in fibre (over 6g fibre/100g). From Shreddies Original to the chocolatey Nesquik, the delicious Cheerios Multigrain and the Shredded Wheat Bite Size, you can have a breakfast bursting not only with fibre, but also with deliciousness and amazing ingredients such as wholegrains. Add a fruit topping to your cereal too such as apples or berries and you’ve got yourself a fibre-loving meal that’s ready in seconds. 

    We're taking action on fibre

    Cereal Partners Worldwide UK (CPW), makers of Nestlé Breakfast Cereals, have joined food manufacturers across the UK and the Food & Drink Federation to pledge to take action on fibre.

    Fibre is an important part of our diet, and we don’t eat enough. In fact, only 9% of adults consume the recommended amount of fibre. Action on Fibre aims to help bridge the gap between fibre intakes and the dietary recommendation by making higher fibre diets more appealing, normal and easy for the population.

    But it’s not just fibre that we’re carefully including in our recipes. Next, find out why it’s important to eat whole grain in our day-to-day diet and how you can be sure the cereal contains at least 8 grams of whole grain in each serving.

    Need simple and tasty ideas to help you add all these amazing foods to your diet? We’ve put together a few delicious tips and recipes so you can add more fibre to your breakfast without too much extra hassle.

    Let'sTalk

    Do Nestlé products in emerging countries have more salt than products in developed/developing countries?

    For the last 15 years we’ve been working to reduce the sodium (which is the major component of salt) in our breakfast cereals across the world, because we want to keep on making them more nutritious. Achieving consistency on all products, in all countries, takes time - so some may have more sodium than others. Our aim is for all our cereals – globally – to have the same reduced levels of sodium, with a target of less than 135mg per serving in all our children’s products.

    What are the health and nutritional benefits of Nestlé Gluten Free Corn Flakes?

    As well as being a healthy choice for people who want to reduce the amount of gluten in their diet, or have coeliac disease or a gluten intolerance, Gluten Free Corn Flakes are fortified with B-vitamins, folic acid and iron

    How can I find foods made with whole grain?

    Two things to remember: • Look for food labels where the word 'whole' appears in front of the name of the grain, like “whole wheat” or “wholemeal bread”. • For foods with more than one ingredient, make sure whole grain is listed towards the top of the ingredients list. The further up the list it is, the more whole grain has been used in the recipe. And look out for the percentage of whole grain. You should find this in the ingredients list too.

    Why does Nestlé label vegetable oil?

    Because it’s industry practice to label seasonal oils (oils that aren’t consistently available across the year). In Europe it’s now mandatory to detail the types of vegetable oils used in a food product. So it’s no longer permitted to use the term “vegetable oil” on a label.