www.bbcgoodfood.com
With the rise of ultra-processed foods, fibre intake has declined, contributing to increased rates of cardiovascular disease, obesity, and other conditions. Dietary fibre—the indigestible part of plant foods—supports digestion, regulates blood sugar, aids heart health, and promotes fullness. There are two main types: soluble fibre (found in oats, legumes, and apples), which lowers cholesterol, and insoluble fibre (found in wholegrains and vegetables), which adds bulk to stools.
Adults should aim for 30g of fibre daily, yet most consume only 15-18g. To boost intake, incorporate high-fibre foods like lentils (15g per cup), pears (5g), avocados (10g), broccoli, almonds, and chia seeds. Tips for increasing fibre include gradually adding it to your diet, drinking plenty of water, swapping refined grains for wholegrains, and snacking on nuts or fruit.
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