Fibre doesnt have a big marketing budget, I guess becasue high fibre foods are so affordable and accessible already. This nutrient is sadly neglected in the general advice given online, lets take a look at it now.

How much do we need?

Fibre keeps your bowels regular, but that's only part of the story. It also feeds the bacteria in your gut and can help lower cholesterol and steady blood sugar. Diets higher in fibre are linked with a lower risk of heart disease, type 2 diabetes and bowel cancer.

UK guidelines recommend at least 30g of fibre a day for adults but most people dont reach the reccomendation.

Easy Swaps

Instead of...White bread

Try...Wholemeal or seeded bread

Instead of...Sugary breakfast cereal

Try...Porridge, wholegrain cereal or muesli with fruit

Instead of...

Peeled potatoes

Try...Jacket potatoes, or new potatoes with the skin on

Instead of...Crisps

Try...Nuts, popcorn or veg sticks with hummus

Adding a handful of lentils, beans or chickpeas to soups, stews and salads is one of the easiest ways to boost your intake.

If you're not used to much fibre, increasing it suddenly can leave you bloated and gassy. Build up gradually over a couple of weeks and drink plenty of fluids so it can do its job.

When general advice isn't enough

Swaps like these work well for many people. But "just eat more fibre" isn't always the right answer. If you have IBS, bloating, constipation, diabetes or high cholesterol, or you're following a restricted diet such as vegan or gluten free, the type and amount of fibre that suits you can be very different. More of the wrong kind can make symptoms worse.

That's where individual advice makes the difference. In an appointment, we can look at what you're eating now, what your body is telling you, and build a plan that fits your health, your budget and your lifestyle.

If you'd like personalised advice, I see clients online and in Norwich. Book an appointment using the button above and we'll work out what's right for you.