With the rise of ultra-processed foods and busy lifestyles, fibre intake has significantly declined, while certain health conditions such as cardiovascular disease, obesity and some cancers have increased. Here, we take a look at why fibre is so important, the different types of fibre, and the best foods to eat more of to increase your intake.

Why is fibre so important?

Dietary fibre is the indigestible part of plant foods that passes through your digestive system relatively intact. It passes through our stomach and intestine mostly unchanged and then forms part of the stool.

Foods high in fibre support digestive health by promoting regular bowel movements and preventing constipation. But fibre does so much more than that! It also helps control blood sugar levels, supports heart health, and keeps you feeling full longer, which can help with weight management.

Soluble vs insoluble fibre

There are two main types of dietary fibre: soluble and insoluble.

• Soluble fibre dissolves in water to form a gel-like substance that moves slowly through the digestive tract. It can help prevent constipation, lower blood cholesterol and balance glucose levels. Foods rich in soluble fibre include oats, legumes, apples and citrus fruits.
• Insoluble fibre does not dissolve in water, and adds bulk to our stools, which helps promote regular bowel movements and prevents constipation. Insoluble fibre is an essential fuel for our gut bacteria. It is found in wholegrains, nuts and many vegetables.

Both types are important, and a well-balanced diet should include a variety of both.

How much fibre per day?

It is recommended that adults consume 30g of fibre per day, but more than 90% of adults in the UK don’t reach that target, according to the National Diet and Nutrition Survey. The average is around 15-18g daily, half the recommended amount. By incorporating fibre-rich foods into your diet, you can easily boost your intake and enjoy the many benefits that come with it.

20 fibre-rich foods

High-fibre legumes

1. Lentils

Lentils are a powerhouse when it comes to fibre. One cup of cooked lentils contains around 15g of fibre, making them an excellent source of both soluble and insoluble fibre. They are also high in protein, iron and folate, making them a great choice for vegetarians and vegans.

Add them to soups, stews or salads for a fibre boost.

2. Pearl barley

Pearl barley is a source of the fibre beta-glucan. It also acts as a prebiotic, feeding the gut bacteria, promoting their growth and diversity and helping to lower cholesterol. Enjoy pearl barley in this barley, bacon & leek casserole, or in our barley & broad bean risotto.

3. Soya beans

Soya beans feature the soluble fibre pectin which may help to lower cholesterol, balance blood sugar and support overall gut health. Make the most of soya beans in salads, such as this prawn, avocado & soya bean salad, or our puy lentil salad with soy beans, sugar snap peas & broccoli.

4. Black beans

Black beans are another excellent legume high in fibre. One cup of cooked black beans provides around 15g of fibre. They’re rich in protein and iron and the soluble fibre they contain helps with blood sugar regulation and heart health. Use them in burritos, chilli or mixed into salads.

5. Cannellini, kidney & pinto beans

As well as soya and black beans, other beans like cannellini, kidney and pinto are good contributors of fibre, including pectin, and as such may support gut health. Beans are also a great source of plant proteins and vitamins so are well worth including in your diet. Discover ways to cook with beans, and check out our bean stew recipe collection.

High-fibre fruits

6. Apples

Apples are a convenient and delicious source of fibre. A medium apple contains about 4g of fibre, including a good amount of soluble fibre in the form of pectin, which can help lower cholesterol levels. Eat them raw, grate them into salads, or bake them with a sprinkle of cinnamon for a healthy treat.

7. Pears

Pears are another fruit that’s naturally high in fibre. A medium pear has about 5g of fibre, mostly in the skin. They also contain a good amount of soluble fibre, helping with digestion and blood sugar control. Eat them fresh, poached or sliced with some cheese or nuts for a healthy snack.

8. Avocados

Not only are avocados a great source of healthy fats, they’re also loaded with fibre. One avocado contains around 10g, a mix of both soluble and insoluble fibre. They also contain potassium and antioxidants that support heart health. Mash into guacamole, spread on toast or slice into salads and wraps.

9. Prunes

Prunes are a natural laxative, providing a sugar called sorbitol, which helps to soften stools and make them easier to pass. They’re also rich in dietary fibre, which acts as a prebiotic, promoting the growth of beneficial bacteria in the gut. Eat as they are, or enjoy as a topping for porridge.

High-fibre vegetables

10. Broccoli

Broccoli is one of the best vegetables for fibre, with one cup offering around 5g. It also provides antioxidants, vitamins C and K, and other nutrients that support overall health. Steam or roast broccoli as a side dish or toss it into stir-fries and casseroles.

11. Sweet potatoes

Sweet potatoes are not only a great source of vitamins A and C, but also provide about 4g of fibre per medium potato (skin-on). They contain both soluble and insoluble fibre, making them a great fibre-rich food. Roast them, mash them or slice them into fries for a healthier alternative to traditional potatoes.

12. Brussels sprouts

Don’t just eat sprouts for Christmas – this humble cruciferous veg is rich in soluble fibre, which helps to feed good gut bacteria, and also rich in sulphur, which may help to support the gut lining. Discover how to make brussels dazzle in our sprout recipe collection.

13. Artichokes

Artichokes are rich in fibre and other nutrients which help to support several aspects of health, including heart health, digestion and liver health. Find out how to cook artichokes, try the leaves simply served with parmesan butter, and discover other versatile ways to enjoy them in our artichoke recipe collection.

14. Asparagus

Studies suggest that the fibre in asparagus helps manage cholesterol levels by binding with bile fats and promoting their excretion. Enjoy asparagus in salads, risottos and traybakes, or try our asparagus soup.

Other high-fibre foods

15. Almonds

Almonds have around 14g of fibre per cup. Add almond butter to smoothies, use nuts in baking such as flapjacks, and add ground almonds to curries for a creamy, filling sauce.

16. Other nuts

Nuts are a fantastic source of insoluble fibre, packed with vitamins, minerals and healthy fats. Alongside almonds, hazelnuts, pistachios and pecans are rich sources of fibre. Regularly including these tasty morsels in your meals and snacks can support the body in a variety of ways, including helping heart health, managing weight and enhancing overall wellbeing.

17. Oats

Oats are particularly high in soluble fibre, especially a type called beta-glucan, which has been shown to reduce cholesterol levels and improve heart health. One cup of oats contains about 4g of fibre. Have a warm bowl of porridge for breakfast, try cold overnight oats or blend oats into smoothies for added fibre.

18. Chia seeds

Chia seeds are tiny but mighty. Just two tablespoons contains about 10g of fibre, much of it soluble. They also contain omega-3 fatty acids, protein and various micronutrients. Add chia seeds to yogurt or smoothies, or make chia pudding for a fibre-rich snack.

19. Flaxseeds (linseeds)

Studies show that flaxseeds support gut health and microbial diversity, improving stool consistency and cholesterol excretion. Rich in fibre, the seeds (sometimes known as linseeds) are most effective when milled or soaked in water. Try adding to your morning porridge, or into flapjacks.

20. Popcorn

Air-popped popcorn is an easy way to increase fibre. A wholegrain, popcorn is a naturally nutritious snack – especially when prepared plain versus with sugar or salt – featuring antioxidants, vitamins and minerals. Try healthier popcorn in our rosemary, garlic & chilli popcorn.

How should I increase my fibre intake?

Adding more fibre to your diet doesn’t have to be complicated. By choosing whole, minimally processed foods and planning your meals to include fibre-rich foods, you can significantly increase your intake of fibre. Focus on variety – include fruits, vegetables, legumes, seeds and wholegrains to make sure you get both soluble and insoluble fibre.

A few final tips:

• Start slow – increasing fibre too quickly can cause bloating or gas. Gradually add more in over time.
• Drink plenty of water – fibre works best when it absorbs water, helping to form softer, bulkier stools.
• Swap refined grains for wholegrains – choose brown rice, wholewheat bread and oats instead of white rice or white bread.
• Snack smart – keep high-fibre snacks like fruit, nuts and wholegrain crackers on hand.

Fibre is one of the most underrated nutrients, yet it has far-reaching effects on health, from digestion and heart health to blood sugar and weight management. By incorporating these 10 high-fibre foods into your diet, you’ll be doing your body a huge favour.

As the warm weather rolls in, kids will be outside, taking in every bit of sunlight, playing with friends, and participating in team sports. While there is no denying the positives of fresh air and exercise, there are several things parents should keep in mind to ensure their children stay safe while they do. Parents should consider these healthy tips for kids as they embark on outdoor adventures during the warmer months of spring and summer.

1.     Allergy Care

One of the best healthy tips for kids in spring is to be proactive with their allergies. Plan a visit with a healthcare provider like Harmony Healthcare Long Island and see if they can be prescribed any medications to help with this seasonal discomfort.

2.     Stretching

Kids must warm up their muscles and stretch to prevent injury. Encourage your child to do basic stretches for at least 10 minutes before they start a team practice or game, followed by 5-10 minutes afterward. This will help improve their flexibility and reduce the risk of strains or sprains.

3.     Hydrating

Kids are more prone to dehydration with warmer temperatures, especially during physical activity. Make sure your child drinks plenty of water throughout the day and avoid sugary drinks. If they play a sport, ensure they hydrate at least 2 hours prior with 24 ounces of a sports drink or electrolyte-infused water.

4.     Sun Protection

Protecting your child’s skin daily from the sun’s harmful UV rays is a must. Make sure they use sunscreen with at least SPF 30 and reapply it every two hours or more frequently if they’re sweating or swimming. Also, have them wear a hat and sunglasses for further protection.

5.     Tick Bites

Ticks are abundant in wooded areas and grassy fields, so checking your child for ticks after being outside is essential. Teach them to do a tick check by examining their body for small, dark spots. If you find a tick, remove it carefully with tweezers and clean the area with rubbing alcohol.

6.     Rest and Recovery

Kids often push themselves during sports and physical activities but must listen to their bodies and take breaks when needed. Have your child rest and recover after a strenuous workout or game to prevent overuse injuries. Lastly, sleep is essential for kids’ recovery; ensure they get enough each night.

7.     Proper Nutrition

A healthy diet is essential for kids to have the energy and nutrients they need for physical activity. It is essential for kids to have the energy and nutrients they need for physical activity. Encourage your kids to eat fruits, including watermelon and oranges, in warmer to hot temperatures to help with hydration. You will also want to increase salt intake when they are active in the heat to help retain water and prevent headaches, cramping, and nausea.

8.     Sports Safety

If your child is involved in team sports or just playing with friends on the block, ensure they have the proper protective gear for their activity, whether it’s a helmet, shin guards, or knee pads. Supervise younger ones with little experience to ensure they know the rules and play safely. Encourage those kids playing on teams to communicate with their coaches if they feel unwell.

Have Fun Outside with These Healthy Tips for Kids!

By following these eight tips, parents can help make sure their children have a safe and enjoyable time playing outside and participating in team sports this spring and summer.