Showcase Magazine Autumn 2025 - Flipbook - Page 12
HEALTHY
LIFESTYLES
Are you getting enough
FIBRE?
British Nutrition Foundation’s Top 10 Tips to
Increase Fibre Intake:
Currently only 4% of adults
meet the recommended
amount of fibre.
Dietary fibre is a
carbohydrate found
naturally in plants. It helps
to keep our digestive
system healthy, maintain a
healthy bodyweight,
regulates blood sugar, and
prevents constipation. High
fibre diets can help to
prevent some diseases like
heart disease, strokes, type
2 diabetes and bowel
cancer.
2 to 5 year-olds: need about 15g of fibre a
day
5 to 11 year-olds: need about 20g
11 to 16 year-olds: need about 25g
1. Choose a high-fibre breakfast cereal like Weetabix,
no added sugar muesli, bran flakes or porridge.
2. Add fibre to your breakfast by adding fresh fruit,
dried fruit, seeds and/or nuts to your cereal or
yogurt.
3. Switch to wholemeal or seeded wholegrain breads.
or start by trying the versions that combine white and
wholemeal flours.
4.
Cook with wholegrains like wholewheat pasta,
bulgur wheat or brown rice.
5. Leave the skin on potatoes like baked potatoes,
wedges or boiled new potatoes.
6. Snack on fibre-rich foods like fruit, vegetable sticks,
rye crackers, oatcakes, houmous, and unsalted nuts.
7. Include plenty of vegetables with meals either as a
side dish or added to sauces, stews or curries.
8. Stock up your freezer to keep a handy supply of
frozen vegetables.
9.
Add pulses to your favourite meals like lentils.
10.
Don’t forget canned foods like baked beans or
chickpeas.
Remember, if you need to increase your fibre intake, it’s a
good idea to make these changes gradually to avoid
bloating and gas.
It’s also important to drink plenty of fluids (around 6-8
glasses per day for adults) and to be active for at least
150 minutes per week, as these both contribute to
keeping your gut healthy.
Read more: https://www.nutrition.org.uk/nutritionalinformation/fibre/
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Showcase Training 12
