Some Health advisor's recommend getting about 18g of fibre a day, but most people only eat about 14g. So how can you get more healthy fibre into your diet? Here are our Top 10 good sources of fibre:
1: Beans. All beans are good, whether baked beans, beans like kidney beans in chilli or beans in salads. Half a tin of baked beans (200g) is 7g of fibre.
2: Wholegrain and wholemeal. Skip white bread and pasta, look out for wholegrain and wholemeal on the labels.
3: Brown or wholegrain rice. White rice doesn't offer as much fibre.
5: Nuts. Almonds, pecans, and walnuts have more fibre than other nuts.
6: Jacket potato - the skin is the important bit. A small baked potato has 3g fibre.
7: Dried fruit. If fresh fruit isn’t available, dried fruit offers a fibre-full snack. A 50g portion of dried figs is 4g fibre.
8: Bran based cereal and other healthy cereal options. To count as high-fibre food, it has to contain at least 6g of fibre per 100g. A 30g bowl of bran flakes delivers 4g of fibre.
9: Porridge. Porridge is made from oats which are a great source of fibre.
10: Fruit and veg. As much fruit or veg portions and the crunchier, the better. A medium-sized apple alone is 2g fibre.
