Getting more fibre into your diet doesn’t mean you have to eat a mountain of bran every day – you may be surprised at some of the food that contains a good amount of fibre (and it’s very tasty!).
Snack swaps
Rather than reaching for the chips and chocolate, try these tasty alternatives.
- Homemade popcorn
Popcorn is a wholegrain and each cup of air popped popcorn gives you over 1g of fibre!
- Avocado dip
Make a dip with avocado to have with have vegetable sticks or wholemeal crackers. Half an avocado has 5g of fibre.
- Fruit
2 pieces of fruit (such as an apple and appear have 5g of fibre. Add some cheese for a delicious snack.
Swap fruit juice for the whole fruit. Fruit juice is just that – the juice with the fibre removed!
Raspberries are one of the highest fibre fruits with 8g per cup. Add them to yoghurt or smoothies.
Potatoes
Swap your mashed potato for a baked potato with the skin on (and eat the skin, obviously). A small baked potato with the skin on has almost 3 g of fibre as opposed to 1.7g of fibre in a cup of mashed potato.
Rice
Replace white rice with brown rice. Brown rice has 3g of fibre per cup, whilst white rice has only 1g. Soaking brown rice overnight will give it a softer texture.
Bread
This is the simplest of swaps. Swap white bread for wholegrain bread and get almost double the amount of fibre with 5.7g for every 4 slices.
If you are getting very little fibre at the moment, you should add it gradually to reduce any ‘windy’ side effects!
2 easy ways sneak more fibre into your kids!
- Blend cooked veggies such as carrot or zucchini (or even baked beans) and add them to your spaghetti Bolognese sauce – they won’t even notice! 1 cup mixed vegetables has 8-9g of fibre.
- When making muffins, swap white flour for wholemeal flour and add some berries. This combination packs a punch when it comes to fibre.
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