Eat More Fibre

Read On For

• Fibre facts
• Handy Hints
• Meal Ideas

Fibre Facts

What is Fibre?

Fibre is the non-digested part of food. Some people call it roughage or dietary fibre.

Where is it Found?

Fibre is found in plant foods such as cereals, vegetables and fruits.

Flours and grains that have been processed, or refined, have had most of their fibre removed. Wholemeal flours and whole grains, such as brown rice or whole-wheat cereals, are higher in fibre than white flours or white rice.

When I Eat Fibre Containing Food -What Does It Do?

Fibre soaks up water as it passes through your gut, and swells up (rather like a sponge). This helps to produce a softer stool which is easier to pass. The added bulk from the fibre helps your gut muscles to work properly. If your bowels are working regularly this will prevent constipation. Put simply -it makes us go!

Why Do I Need To Eat More Fibre?

Fibre relieves the symptoms of constipation, diverticular disease or haemorrhoids (piles). Increasing your fibre intake may also be helpful for other digestive disorders, eg. irritable bowel syndrome.

How Many Higher Fibre Foods Should I Eat Every Day?

Ideally you should have at least 2 portions of higher fibre cereal foods every day ; AND 4 -5 portions of fruit or vegetables.

Which Are The Higher Fibre Cereal Foods?

• wholemeal, rye or granary bread
• wholemeal (brown) pasta
• brown rice
• Weetabix, Muesli, Bran Flakes, All Bran, Shredded Wheat or Porridge
• chapatti made with brown flour
• wholemeal fruit cake, wholemeal scone
• wholewheat crackers
• wholemeal pitta breads

Handy Hints

Handy hints to increase your fibre intake

• Change to a higher fibre breakfast cereal
• Use wholemeal, granary, rye or soft grain bread instead of white bread
• Use wholemeal flour in cooking and baking. Try starting with half white and half wholemeal flour. You may need to add more liquid (eg. when mixing pastry)
• Use brown flour for making chapattis
• Eat plenty of fruit, vegetables and salad
• Add tinned kidney or butter beans or vegetables to stews and casseroles
• Add dried fruit to breakfast cereals, milk puddings, stewed fruit, and yoghurts
• Add high fibre toppings to sweet and savoury dishes. Try oats, chopped nuts, muesli, wholemeal bread crumbs and crumble made with wholemeal flour

Meal Ideas

High Fibre Breakfasts

• Weetabix or Bran Flakes with dried raisins or sliced banana
• Baked Beans or tinned sausage/beans on wholemeal toast
• Wholemeal bread sandwich, fresh fruit
• Natural yoghurt with chopped fresh fruit, wholemeal bread
• Porridge, wholemeal toast, fruit juice
• Scrambled egg on granary bread toast
• Banana sandwich, peanut butter sandwich
• Grilled bacon, tinned tomato and wholemeal bread

High Fibre Meal Ideas

• Tinned Wholewheat spaghetti on wholemeal toast
• Cheese flan made with wholemeal pastry and vegetables
• Roast meat, mashed potato and LOTS of vegetables
• Minced beef or chilli con carni with jacket potato and vegetables
• Fish, mushy peas, boiled new potatoes
• Wholemeal macaroni cheese with vegetables
• Vegetable curry or dahl with brown flour chapattis
• Burger in wholemeal bread bun with salad
• Spaghetti bolognaise using wholewheat spaghetti
• Vegetable soup with wholemeal bread

High Fibre Snack Ideas

• Digestives, oat biscuits, cereal bars, muesli bars
• Cereal with chopped banana, dried fruit and milk
• Dried fruit -especially figs, prunes and apricots
• Nuts or fresh fruit
• Wholemeal bread, toast or sandwich
• Wholemeal scone,Fruit cake or wholemeal malt loaf
• Brown pitta bread with filling
• Wholewheat crackers with low fat cheese spread

Is there anything else I should know?

Yes, you must drink plenty of fluid for a high fibre diet to work properly. Drink at least ten tea cups or 6 mugs of fluid, eg water, squash, tea, coffee or fruit juice every day.