If you follow me on social media and or have been reading my articles for a while now you’ll know that I am a big fan of fibre and trying to ensure that we pack enough of it in per day.
In order to make this a super simple and quick read I’m not going to take you through all the reasons why we need fibre (that’s been done in a previous post – click here). I’m simply going to share what 30g of fibre per day looks like in meals. Please note this is not a plan which you must stick to and you certainly shouldn’t follow this every day as you need to ensure nutrient variety in your diet. It’s here as an example and a guidance.
Please also note if you’re eating a very low fibre diet at the moment you should increase it gradually. Increasing it drastically can lead to disrupted gut symptoms.
30g of fibre looks like…
1 bowl of porridge with half a banana = 5.5g
1 apple = 4.4g
Hummus and falafel wholegrain wrap – 12g
1 handful of almonds = 2g
Salmon, roasted quinoa and veggie salad = 9g
It really isn’t that difficult to hit your daily targets. Here are my top tips for upping your daily intake:
Switching your high sugar snack for nuts and seeds
Adding milled flaxseeds to your porridge, smoothies and yoghurt in the morning
Adding one extra portion of vegetables to each meal
Snacking on fruit
Switching your white refined grains for wholegrains e.g. brown pasta, brown rice, quinoa etc.