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 is fibre, why do we need it and where can we get it from? Keep reading to find out!
Fibre (or dietary fibre) is a type of carbohydrate found in plants or added to foods and drinks. It is sometimes referred to as roughage. Unlike other carbohydrates, fibre cannot be digested by our bodies. Instead, some fibre gets broken down by bacteria in the large intestine. There are two main types of dietary fibre: soluble and insoluble.
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 by keeping your bowels regular. This is why choosing high fibre to support our guts so important – it actively supports your digestive system! So, make sure you don’t lose sight of this important element of a balanced diet for both kids and adults.
So, how much fibre should our meals contain? The NHS has recently increased the recommended daily intake of fibre to 30 grams a day for adults. Did you know most adults in the UK and Ireland don’t hit the recommend fibre intake?
Understanding what fibre is, is to know all about the different types of fibre. Soluble fibre can 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, vegetables and whole grains.
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 with skin, wheat bran and nuts are good sources of this type of carbohydrate.
One of the best things about fibre is that there are many delightful food sources we can add to our diet that will help us towards our recommended intake. Whether you’re getting ready for breakfast, lunch, or dinner or just sneaking in a well-deserved treat in between meals, there is always food containing fibre you can add to your plate.
Here is a list of 20 high-fibre foods to choose from for your next meal:
1. Higher-fibre breakfast cereals
2. Whole grains
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
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® Cereal, the delicious Cherrios® and Shredded Wheat® Bitesize, you can have a breakfast bursting not only with fibre, but also with deliciousness and amazing ingredients such as whole grains.
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.
Adding more fibre to your day doesn't have to be complicated. We're here to help you champion your morning with high fibre and make it an easy, enjoyable part of your routine.
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 fibre3. Action on Fibre aims to help bridge the gap between fibre intakes and dietary recommendation by making higher-fibre diets more appealing easy for people to understand.
But it’s not just fibre that we’re carefully including in our recipes. Discover why it's important to eat whole grains in your 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.
Keep an eye out for the green banner on Nestlé Cereals packs. It’s your quick and easy way to spot cereals that contain at least 8g of whole grain per serving and are a source of or high in fibre. A simple signpost to help you choose a breakfast that’s packed with goodness and ready to champion your morning.
Add a portion of fruit to your cereal too such as apples or berries and you've got yourself a high in fibre breakfast that's ready in seconds.
Fibre plays a role in aiding regular bowel movements and providing food for gut bacteria, which helps keep your digestive system working smoothly.
The NHS recommends that adults consume around 30 grams of fibre per day. Children's recommendations vary by age, from 15 grams for 2-5-year-olds to 20 grams for 5-11-year-olds.
Soluble fibre dissolves in water to form a gel-like substance, helping to soften stools and improve digestion. Insoluble fibre doesn't dissolve; it adds bulk to waste, promoting regular bowel movements. Read more about this topic in our article ‘Insoluble vs Soluble Fibre’.
