Fibre is the fastest-growing trend (again)

Food manufacturers are always searching for new ways to get us to buy products, and fibre is exploding right now, which is good as most people in the UK aren’t getting enough.  It shouldn’t be from fibre blends or drinks, real food is best.

Women need about 25g per day, and men 30g – 35g per day

Highest sources are:

1. Pulses including baked beans
2. Quinoa
3. Nuts and seeds
4. Berries, kiwi, bananas, pears and apples, fresh figs and citrus
5. Dried fruit such as figs (limit pieces of dried fruit to 2-3)
6. Non starchy vegetables, especially brassicas
7. Steel cut oats (more dense and fibrous)
8. Wholemeal grains (bread, rice, pasta)
9. Potatoes (sweet and white) in their skin or other starchy veg like sweetcorn, root veg

A simple way to think about it, per day, is:

• 1-2 portions of grains or quinoa
• 3 portions of veg
• 2 whole fruits
• 1 -2 portions of pulses
• 1 portions of potatoes or starchy veg

The benefits:

• Better digestion
• Improved gut health
• More stable energy and blood sugar (provided you use complex carbs with protein)

Easier weight management

BUT! – For those with digestive sensitivities, increasing too much fibre too quickly can cause bloating and stool changes – both slower or faster

Find out more at www.whatseatingyou.co.uk