Fibre – why is it so important?

Ahead of World Obesity Day [Tuesday 4 March] the Public Health Agency (PHA) is highlighting the importance of a healthy balanced diet and how increasing our fibre intake can have many benefits for our overall health, including helping us maintain a healthy weight.

Dr Hannah McCourt, Health and Social Wellbeing Improvement Manager at the PHA, said: “Most of us need to eat more fibre. Eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer. It can also reduce inflammation in your gut and enhance immunity.

“Choosing foods higher in fibre makes us feel fuller for longer, reducing the temptation to snack on foods which are high in fat, salt and sugar. This can help us achieve a healthy balanced diet. Diets higher in fibre can also improve digestion and prevent constipation.”

It is recommended that adults should have at least 30g of fibre per day, with the average adult usually eating an average of 18g per day.

Children don't need as much fibre in their diet as older teenagers and adults, but they still need more than they get currently:

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

On average, older children are only getting 16g a day. Encouraging them to eat plenty of fruit and vegetables and starchy foods (choosing wholegrain versions and potatoes with the skins on where possible) can help to ensure they are eating enough fibre.

Dr McCourt continued: “It's important to get fibre from a variety of sources, as eating too much of one type of food may not provide you with a healthy balanced diet. That doesn’t have to mean eating boring or tasteless food – there are lots of simple and tasty ways you can increase your fibre intake.”

Tips to increase your fibre intake

Choose a higher-fibre breakfast cereal such as plain whole wheat biscuits or plain shredded whole grain, or porridge as oats are also a good source of fibre. Adding a banana or some berries to your breakfast can help boost your fibre intake too.
Swap white bread, pasta and rice for wholemeal, granary and brown varieties.
Go for potatoes with their skins on, such as a baked potato or boiled new potatoes.
Add pulses like beans, lentils or chickpeas to stews, curries and salads.
Include plenty of vegetables with meals, either as a side dish or added to sauces, stews or curries.
Have some fresh or dried fruit, or fruit canned in natural juice for dessert. Dried fruit is sticky and therefore increases the risk of tooth decay, so it's better if it is only eaten as part of a meal, rather than as a between-meal snack.
For snacks, try fresh fruit, vegetable sticks, rye crackers, oatcakes and unsalted nuts or seeds.

The Choose to Live Better website has over 86 easy and tasty recipes for you to try, with many dishes packed full of fibre.

Dr McCourt concluded: “We’d encourage everyone to include more fibre rich foods in their diet and remember to drink plenty of fluid as you increase your fibre intake. By making some small and simple additions, you can reap the many benefits for your overall health.”

See some example meals which can help you increase your fibre intake.

Breakfast

Porridge – 3.4g of fibre per 40g portion