21 MAY 2020 31
Feel fuller for longer
(and healthier, too)
Exercise goes hand in hand with good nutrition and fibre is vital for our wellbeing.
Here the Waitrose & Partners nutrition team suggests easy ways to up your intake
Do canned and dried foods count? They
certainly do. Put pulses – dried, canned or in
pouches – on your shopping list: think peas,
haricot beans, red beans, butterbeans, lentils and
chickpeas. Wholegrain cereals such as brown rice,
wholewheat pasta, oats, barley and farro are good
options, as are wholegrain breakfast biscuits and
cereals such as muesli. Nuts, seeds and dried fruits
are a good source, too. And don’t forget baked
beans. Served on wholegrain toast, they make a
quick and easy fibre-rich lunch.
What about bread? Wholegrain breads are
a great way to help keep your fibre intake on track.
There’s a whole variety in store including rye
breads, which make a delicious change to regular
sliced white. If you’re finding bread hard to come
by, why not try your hand at making your own?
Find the recipe for this easy rustic loaf (right) at
How can I tell which products are a good
source of fibre? Check out the Good Health logo
on packs. Choose foods that are labelled ‘source of
fibre’ (3g per 100g) or ‘high in fibre’ (6g per 100g).
Any more inspiration? Find a recipe for
high-fibre chickpea, aubergine and spinach
curry at waitrose.com/recipes/chickpeacurry
and read more about fibre at waitrose.com/fibre.
You need to drink plenty
of fluids to help fibre
work as it should. How
much? Aim for 8-10 cups
or glasses a day.
WHAT DOES THE DAILY
OF 30G FIBRE LOOK LIKE?
Here’s how it might add up on a typical day:
1 portion of high-fibre breakfast cereal + 80g fresh
raspberries + 1 baked potato + ½ can baked beans
What exactly is fibre? Dietary fibre is
a non-digestible carbohydrate found in the cell
walls of plants. Fibre can be ‘soluble’ or ‘insoluble’,
meaning that after passing undigested through our
small intestine, it will either be broken down in the
large intestine (colon) or remain intact as it travels
through it. Most fibre-rich foods contain both.
What benefits does fibre have for me and my
family’s health? Fibre-rich foods help keep the
digestive system healthy (which may have become
sluggish with too much sitting around during the
current lockdown) and prevent constipation.
They also help us feel fuller, which can help quell
the urge to snack. And that’s not all. People who
eat more fibre have a healthier weight, lower blood
pressure and lower cholesterol levels.
How much fibre do we need? It depends on
your age. Recommended daily intakes are 30g
for everyone aged 16 and over, 25g for those aged
11-16, 20g for children aged 5-11 and 15g for
toddlers and pre-schoolers aged 2-5.
Which fresh foods are good sources? Most fruit
and vegetables, including green, leafy veg and
root veg such as sweet potatoes, new potatoes
or baked potatoes in their jackets. Apples, pears,
mangoes, pineapple and berries are also good
options – raspberries are especially fibre-rich.