Coffee is rich in fibre. Photo / 123rf
With the average adult failing to eat the recommended 30g per day, experts reveal the easy ways to boost your intake.
“Fibremaxxing” may be the latest annoying social media fad, but for once it’s something that health experts agree with. And yes you’ve guessed it, the principle behind it is to maximise your fibre intake because eating more will not only improve your digestion but could also reduce your risk of heart disease, diabetes and some types of cancer.
UK NHS guidelines say we should be eating 30g of fibre daily, but the National Diet and Nutrition Survey shows that most of us don’t manage it: the average UK adult eats just 16g.
It doesn’t help that most of us assume that a high-fibre diet means eating bland cereals, dry rye bread, and gritty seeds – which often feel more like a punishment than a pleasure.
“In the past we thought of fibre as simply being good for keeping bowel habits regular, but we now know that it also plays a critical role in feeding the trillions of bacteria that reside in our large intestine,” explains registered nutritionist Emma Bardwell, author of The 30g Plan.
“These bacteria work inside us like tiny pharmacies, breaking down indigestible fibres from food that we eat and turning them into beneficial compounds called short-chain fatty acids (SCFAs). These can influence many systems in our body, including immunity, hormones, mood, heart, skin and metabolic health.”
While it’s true that things like All Bran are excellent sources of fibre, there are plenty of other appetising options. This is why Dr Camilla Stokholm, a GP and the author of What Your Doctor Eats, recommends making smart fibre swaps. “They can make a big difference – choose well and they can double, triple or even quadruple the amount of fibre you consume.”
Stokholm suggests building up slowly, particularly if you have digestive issues like IBS. She says: “The trick is to start low and go slow. If you suddenly double your fibre intake you might develop painful bloating and flatulence. If this happens, take it easy and just incrementally increase the amount you eat over the course of a few weeks.”
As a starting point, Bardwell recommends trying to add 5g of fibre to your meals and snacks throughout the day – just take your pick from the following list to get you started.
Best for: People who need to up their protein portion too. A 200g serving contains about 10g of protein, which will help you feel full for longer.
Fibre content: Around 8g per 200g.
“Baked beans contain mostly soluble fibre,” says Bardwell. “Look for reduced sugar versions, or try making your own with haricot beans.” Beans are the ultimate convenience food, which makes it easy to meet your fibre goals when you don’t have time to cook. Serve with two slices of wholegrain toast to add an additional 6-7g of fibre to your meal.
Best for: Polyphenols. These plant compounds are thought to improve digestion, boost brain health and protect against heart disease, cancer and Type 2 diabetes; coffee contains over 100 of these antioxidant compounds.
Fibre content: Up to 1.5g per cup.
Research suggests that people who drink up to three cups of coffee per day are likely to live longer – and they’re also more likely to hit their fibre goals. Although the amount of soluble fibre varies depending on the type of bean and brewing method, decaffeinated coffee contains just as much, and it’s fine to add milk. “Even instant coffee is a source of fibre – in fact it has slightly more fibre than normal coffee,” says Dr Stokholm.
Best for: A healthy treat. Eaten in moderation, dark chocolate is a good source of iron, magnesium and zinc, and contains antioxidants which reduce bad cholesterol and boost brain health.
Fibre content: Two squares of 85% dark chocolate contains around 2g.
“I think of this as ‘sneaky fibre’ as two squares of dark chocolate feels like a treat,” says Dr Stokholm. Bear in mind that the higher the cocoa percentage, the higher the amount of soluble fibre – so aim for 75% minimum. “My go-to is 85%,” says Stokholm.
Best for: Vitamin C. One medium potato contains around 17mg of vitamin C – around a third of your recommended daily intake (40mg).
Fibre content: 5g per medium potato.
“These are a great source of fibre as long as you keep the skin on,” says Bardwell. “The crispy skin is a good source of insoluble fibre, and the fluffy inside provides soluble fibre.” Serve with baked beans, tuna and sweetcorn or chilli to really ramp up the fibre content. Alternatively, substitute for a baked sweet potato, which has an equivalent fibre content.
Best for: Snacking. “It’s very cheap to buy your own kernels and it’s a great, easy snack,” says Bardwell.
Fibre content: A 30g serving contains 4g.
Popcorn is a wholegrain food, made from corn kernels, making it a good source of insoluble fibre. “It’s best to pop your own at home to avoid sweeteners and flavourings, or added butter, sugar and salt,” says Bardwell.
Best for: Convenience. Both homemade and shop-bought hummus is a great way to add some extra fibre to your meals and snacks.
Fibre content: 2 tablespoons contains about 2g.
Hummus is made from chickpeas, which Stokholm calls one of the “heavyweight champions” of fibre, providing both soluble and insoluble fibre. She says: “I can’t think of any other food that can deliver so much fibre oomph in a realistic portion size.” Add it to salads, sandwiches and wraps, or serve as a dip.
Best for: Vegetarians and vegans. Peanuts are also a good source of plant protein.
Fibre content: 2 tablespoons contains 3g.
Adding a spoonful of peanut butter to your breakfast is an easy way to boost your soluble fibre intake. “I enjoy a bit of nut butter; crunchy options are the best choice as they contain extra insoluble fibre,” says Dr Stokholm. Look for brands that are made from 100% nuts, with no added salt and sugar, and add a spoonful to your porridge or yoghurt, or spread on wholegrain toast.
Best for: Blood sugar balance. Raspberries are low in carbs and sugar compared to other fruits.
Fibre content: 100g contains 6.5g.
“Most portions of fruit will deliver around 1.2-2.7g of fibre which is nothing to be sniffed at. But if you want a real bang for your buck, choose raspberries,” says Dr Stokholm. Raspberries contain more fibre than most fruits because of their structure – they are made up of micro-berries, each with their own seed, known as “drupelets”. This means they contain both soluble fibre from the fruit, and insoluble fibre from the seeds.
Best for: Constipation. “Kiwis deserve an honourable mention as they are nature’s best laxatives. Paediatricians in New Zealand don’t bother with prescribed laxatives – they just puree the whole kiwi,” says Stokholm.
Fibre content: 3.5g per fruit.
As well as soluble fibre, kiwifruit contains an enzyme called actinidin, which helps move food through the digestive tract. Eat the skin for an extra hit of insoluble fibre.
Did you know that there are two main types of fibre: soluble and insoluble? They are both important to health, and one isn’t better than the other – which is why it’s important to include both in your diet.
Soluble fibre
“When mixed with water, soluble fibre forms a gel-like consistency, which is why it’s sometimes referred to as viscous fibre. It acts like a sponge and helps sweep cholesterol out of your intestinal tract,” says Bardwell. “Good sources include oats, beans, lentils, bananas, figs and pears. Soluble fibre is especially good for slowing the rate that food leaves your stomach, which can be helpful for keeping you feeling full, managing appetite and regulating blood glucose.”
Insoluble fibre
“Our bodies can’t completely break down insoluble fibre. Instead it passes undigested through our gut, working its magic by bulking up our stools, preventing constipation, and helping to excrete waste matter the body no longer needs,” says Bardwell. “Good examples include cauliflower, oat bran, green beans, celery, nuts and seeds. Insoluble fibre is particularly prevalent in the skins of fruit and vegetables, so avoid peeling potatoes, parsnips and carrots.”