A fibre-rich diet is important for our gut health and helps to keep our bowel habits regular.
And more recently, research has suggested it can lower cholesterol, improve heart health, reduce our risk of type 2 diabetes and – because it can help you feel fuller for longer – it’s even good for weight management.
But could there be even more benefits to fibre than first thought?
Researchers at Stanford University in California recently reported that some of the compounds called short-chain fatty acids released when fibre is broken down in the gut also seem to slow down the cell changes linked to cancer.
‘Based on research, the recommended fibre we should be consuming for optimal health is a minimum of 30g a day – but most of us eat only 20g on average,’ says Priya Tew, a dietitian based in Southampton and a spokesman for the British Dietetic Association.
‘The recommended fibre we should be consuming for optimal health is a minimum of 30g a day – but most of us eat only 20g on average,’ says dietician Priya Tew
Dietitian Nichola Ludlam-Raine, author of How Not To Eat Ultra-Processed, helped gather the list of foods you may be surprised to find contain a high amount of fibre
‘Variety is also key when it comes to fibre’s benefits. Soluble fibre, found in foods such as oats, beans and apples, dissolves in water and can help lower cholesterol, manage blood sugar and feed the ‘good’ gut bacteria, which is vital for immunity,’ she explains.
‘Insoluble fibre, meanwhile, found in wholegrains, nuts, seeds and fruit and veg with skins [eg, apples, tomatoes] adds bulk to stools and helps keep things moving through your gut.’
Easy ways to eat more fibre include choosing wholegrain versions of bread, pasta, rice, and cereals over white, processed versions. Also snacking on fruit, veg and nuts (eating the fibre-rich skins where possible) and adding beans, lentils, and pulses to soups, salads and stews.
It’s also important to drink plenty of fluids with a fibre-rich diet to keep bowel movements regular.
Getting enough fibre is easier than you think, but you may be surprised by some of the sources, as we reveal here with help from dietitian Nichola Ludlam-Raine, author of How Not To Eat Ultra-Processed.
Instant coffee
Two teaspoons, 2.6g fibre
9 per cent of the recommended daily minimum of 30g fibre
When food scientists at the National Research Council in Madrid in 2007 tested three types of coffee – espresso, filter and freeze-dried instant – it was the latter that came out as the best source of fibre.
Specifically, freeze-dried instant can supply soluble fibre, which breaks down into a gel-like substance in the colon to aid digestion and the absorption of vital nutrients from food.
Coffee also comes with some useful prebiotics, which nourish our good gut bacteria, to help support our immune system.
Mixed beans
Napolina Five Bean Salad in vinaigrette, 400g, 14.9g fibre
50 per cent of the recommended daily minimum of 30g fibre
Beans are an excellent source of fibre and protein. A portion of this mix of red kidney, black eye, borlotti, navy and baby green lima beans and sweetcorn will give you a useful amount of soluble and insoluble fibre and 17g protein – equal to two eggs, so this should be pretty filling.
It will also count as one of your five-a-day, and contribute to the 30 plant foods we should aim to eat each week for a healthy gut microbiome (the community of bugs that live there).
Large studies of populations that eat a diet rich in beans suggest they help to lower ‘bad’ cholesterol and reduce the risk of type 2 diabetes.
Bagel with nut butter and banana
Wholemeal bagel with nut butter and banana, 9.8g fibre
33 per cent of the recommended daily minimum of 30g fibre
Choosing wholegrain and seeded bread over white helps bump up your fibre intake – or double it in the case of bagels.
Good nut butters with no added oil or sugar are also high in fibre. A tablespoon of 100 per cent peanut butter, for instance, has 1.2g fibre – adding banana will supply more fibre. Nuts are also a good source of filling protein, healthier fats, antioxidant vitamin E and minerals such as copper and magnesium. Bananas are rich in potassium, important for healthy blood pressure.
Pomegranate
Seeds from one fruit (282g), 11.3g fibre
38 per cent of the recommended daily minimum of 30g fibre
The seeds are an exceptional source of fibre – with one pomegranate’s worth providing 11.3g. They are also rich in protective polyphenols, plant compounds including ellagitannins, that help stop artery walls thickening and reduce the build-up of cholesterol and plaque.
Plus they provide anthocyanin and anthoxanthins, antioxidant pigments shown to support heart health, and help reduce inflammation – which is why early studies suggest pomegranate may help protect against brain diseases such as Alzheimer’s and rheumatoid arthritis.
Dark chocolate coated almonds
50g, 4g fibre
13 per cent of the recommended daily minimum of 30g fibre
Good-quality dark chocolate (a minimum of 70 per cent cocoa solids) is high in fibre and flavanols (heart-protective plant compounds), iron, magnesium and zinc – for energy, strong bones and a healthy immune system.
Add almonds, which have one of the best fibre contents of all nuts, and you have a chocolatey treat packed with nutrients, including vitamin E.
Keep an eye on portion size, as nuts and chocolate are high in calories (293) and sugar (10g – or two-and-a-half teaspoons) in a 50g serving.
Veg crisps
Tyrrells Veg Crisps, 40g bag, 4.5g fibre, 15% RDA
15 per cent of the recommended daily minimum of 30g fibre
A mix of parsnip, carrot and beetroot, cooked in sunflower oil with a little salt added, these give you around three times the fibre of regular potato crisps.
Beetroot is also high in nitrates that can potentially lower blood pressure and improve heart health. Carrots and beetroot are a good source of protective antioxidant plant pigments, and all three vegetables supply vitamin C. They have a similar fat and salt profile to ready salted crisps, so use as an occasional snack.
Fishfingers
Bird’s Eye wholegrain fish fingers, four fish fingers, 3.1g fibre
10 per cent of the recommended daily minimum of 30g fibre
These fish fingers are made with 100 per cent pollock – a white fish low in saturated fat and a good source of vitamin B12 (for a healthy nervous system); phosphorus (for strong bones); and selenium (for thyroid function).
Coated with fibre-rich wholegrain breadcrumbs, you’ll get 17g of protein and around 10 per cent of your daily fibre in this serving – three times the fibre of regular fish fingers.
Serve with steamed green vegetables or of salad to double the meal’s fibre content.
Tomato puree
One tablespoon, 3.78g fibre
13 per cent of the recommended daily minimum of 30g fibre
With no fat or added sugar, tomato puree is also a good source of lycopene, an antioxidant that gives tomatoes their colour and which early research suggests protects against cardiovascular disease and certain cancers.
The processing to make the puree breaks down the fruit’s cell walls, making the lycopene easier to absorb.
Add a splash of olive oil to your tomato-based dishes to boost absorption of this fat-soluble nutrient even further.
Tomato puree also provides useful potassium and vitamin C, which have cardiovascular benefits.
Mushy peas
150g, 5g fibre
17 per cent of the recommended daily minimum of 30g fibre
Peas are one of the best plant sources of fibre – 150g provides almost 20 per cent of your daily fibre, magnesium and around 9g protein, equal to a large egg – so these are a filling addition to any meal. They can also count as one of your five-a-day.
Mushy peas are made from dried ‘marrowfat’ peas – starchy, mature peas that have dried naturally on the plant before harvesting. Soak and then cook until soft: if buying ready-made, compare labels for added sugar, salt and artificial colouring.
Raspberry lolly
Oppo Brothers raspberry coulis swirl lolly, 7.8g fibre
26 per cent of the recommended daily minimum of 30g fibre
Berries – especially raspberries – are a great source of fibre and rich in antioxidants including vitamin C, quercetin (a pigment thought to help reduce inflammation) and ellagic acid (which seems to bind to cancer-causing chemicals in the body).
This 49-calorie lolly is 43 per cent raspberry puree with added raspberry juice and raspberry extract. There’s also soluble corn fibre, a non-digestible fibre that adds texture and works as a prebiotic in the gut, feeding ‘good’ bacteria. But it’s ultra-processed and contains additives as well as sugars, so keep as an occasional treat.
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