Wednesday, 15 October 2014

Our Top 10 High Fibre Sources


By on 00:47


Top 10 High Fibre Sources
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.

4: Keep your finger on the pulses. As well as beans, chickpeas and lentils are full of fibre, high in protein and low fat.

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.