Download Dietary advice for increasing your fibre intake

Leicestershire Nutrition and
Dietetic Services
DIETARY ADVICE FOR
INCREASING YOUR
FIBRE INTAKE
WHAT IS FIBRE?
Fibre, which is also known as roughage, comes from plant material which can provide bulk in
the diet and encourage the correct functioning of the bowel. Foods that contain lots of fibre
help to fill us up for longer, so we are less likely to overeat.
Fibre is often called soluble fibre (beans, oats, lentils etc.) and insoluble fibre (fruits,
vegetables, and wholegrain products). Soluble fibre can be digested by your body and may
help to reduce the amount of cholesterol and sugar that is in your blood. Insoluble fibre
cannot be digested. It passes through your gut without being broken down, therefore it helps
other foods to move through your digestive system more easily. Insoluble fibre keeps your
bowels healthy and helps prevent constipation.
HOW MUCH FIBRE DO I NEED?
This depends on age:
Age
2-5 years
5-11 years
11-16 years
16-18 years
Adults
Grams (g) of fibre / day
15
20
25
30
30
Here is a list of foods showing their fibre content. Use it to work out how much fibre
you are having each day
Breakfast Cereals
All-Bran – one medium sized bowl (40g)
Shredded Wheat – two pieces (44g)
Wheat biscuits – two pieces (37.5g)
Muesli (no added sugar) – one medium sized bowl (45g)
Fruit and Fibre – one medium sized bowl (40g)
Porridge – one medium bowl (250g)
Cornflakes – one medium sized bowl (30g)
Fibre in grams (g)
9.8g
5.3g
3.6g
3.8g
3.4g
2.5g
0.78g
Pasta / Rice / Potatoes
Wholewheat spaghetti – one medium portion (220g)
White spaghetti – one medium portion (220g)
Pasta (plain, fresh) – one medium portion (200g)
Brown rice (boiled) – one medium portion (150g)
White rice (boiled) – one medium portion (150g)
Jacket potato (with skin) – one medium sized (200g)
8.8g
3.7g
4.0g
2.2g
0.7g
5.2g
Bread
Wholemeal bread – two slices (70g)
Brown bread – two slices (70g)
White bread with added fibre – two slices (70g)
Granary bread – two slices (70g)
White bread – two slices (70g)
Ryvita – two pieces
Digestives – two biscuits
Wholemeal crackers – three crackers
5.7g
3.5g
4.0g
3.0g
1.75g
2.8g
1.1g
1.2g
Vegetables
Baked beans in tomato sauce – half can (200g)
Sweetcorn (boiled) – three tablespoons (80g)
Peas (boiled) – three heaped tablespoons (80g)
French beans (boiled) – four heaped tablespoons (80g)
Carrots (boiled) – three heaped tablespoons (80g)
Broccoli (boiled) – two spears (80g)
9.8g
2.5g
4.5g
3.2g
2.2g
2.2g
Fruit
Pear (with skin) – one medium (170g)
Orange – one medium (160g)
Apple (with skin) – one medium (112g)
Banana – one medium (150g)
Strawberries – seven strawberries (80g)
Grapes – one handful (80g)
4.5g
1.9g
1.3g
2.1g
3.0g
1.0g
Nuts
Almonds, coconut, hazelnut, peanuts (small bag/30g)
Peanut butter (thick spread/30g)
2.1g
2.0g
HOW TO INCREASE YOUR FIBRE INTAKE
If you are not already following a high fibre diet and are looking to increase this, it is
important to increase the amount of high fibre foods you are eating slowly. This will give time
for your digestive system to adapt.
You will most likely need to drink more fluid when you increase your fibre intake as this helps
the fibre to swell and provide more bulk. It is recommended that you drink 8-10 cups per day
as a minimum. This can include drinks such as water, coffee, tea, unsweetened fruit juice.
Here are some ideas for increasing your fibre intake:
 Choose foods labelled ‘high fibre’. This means the product contains at least 6g
fibre per 100g or at least 3g fibre per 100kcal
 Try wholegrain breakfast cereals, porridge or unsweetened muesli
 Use wholemeal, granary or high fibre white bread or rolls
 Try wholemeal flour or mix half and half, use no.2 or no.3 chapatti flour in cooking
 Try wholewheat pasta
 Try brown rice or use a mix of brown and white
 Peas, beans, lentils, dhals and chick peas are good sources of fibre - try adding
to curries, casseroles, soups and stews
 Add dried or fresh fruit to yogurts and breakfast cereals
 Try fresh, tinned, frozen or dried fruits as snacks- don’t forget to aim for 5 portions
of fruit and vegetables per day
 Add salad to sandwiches, rolls and pitta pockets
 Nuts and seeds are good sources of fibre - try as a small snack or add to cereal,
salads or stir fries
SUGGESTED MEAL IDEAS TO INCREASE FIBRE IN YOUR DIET
Breakfast ideas
Fresh fruit or unsweetened fruit juice
Wholemeal or granary bread with margarine and jam
Wholemeal chapatti with margarine
Wholegrain cereal, porridge or unsweetened muesli with semi-skimmed milk
Mid-morning
Fresh or dried fruit
Lunch ideas
Vegetable or lentil soup with wholemeal or granary roll
Roll or sandwich made from wholemeal bread filled with salad and cheese, cold meat, egg or
fish
Mid-afternoon
Nuts, seeds, wholegrain crackers or wholewheat biscuits
Evening meal ideas
Chicken, fish or meat with boiled potatoes with skin, brown rice or brown spaghetti and
vegetables
Chilli con carne with brown rice or wholemeal bread
Baked beans with jacket potato and salad
Vegetable Chapatti wraps or dhal
Fruit based pudding e.g. fruit salad, fruit and yoghurt, stewed fruit and custard
REMEMBER TO DRINK PLENTY OF FLUIDS WITH MEALS AND BETWEEN MEALS.
For any further information speak to your GP, practice nurse or dietitian or visit our website:
www.lnds.nhs.uk
Developed and produced by Leicestershire Nutrition and Dietetic Service – Reviewed October 2015
Crown Copyright – Leicestershire Partnership NHS Trust and University Hospitals of Leicester NHS Trust
Access our website on www.lnds.nhs.uk