Making small but sustained switches is a good way to up your fibre intake and is less likely to upset your gut than a dramatic overhaul of what you eat. It's often easier to stick to as well.
Live well, eat better and stay healthy – sign up to our free monthlyWhat is fibre and why does it matter?
Dietary fibre is the part of plant foods that you eat but that isn't digested. Instead, some of it goes on to be completely or partially broken down (fermented) in the large intestine.
It is beneficial in a variety of ways, including helping to move food along your digestive system, slowing the rate at which some nutrients are absorbed, preventing constipation, and benefiting gut bacteria.
On average most of us don't eat enough fibre. It's recommended that adults get 30g of fibre a day, but we typically eat less – about 18-20g a day.
4 budget high-fibre foods to eat more of
Supercharging your daily diet with more fibre doesn't have to be complicated. Here are four simple budget meal options that pack in good fibre levels:
1.It's a classic for a reason: simple and efficient to cook, and a quick way to boost your fibre levels.
A small 200g can of beans has around 10g of fibre, and two thick slices of wholemeal bread have 4.8g – making 14.8g, around half the recommended daily amount for adults:
Adding egg – poached, scrambled or boiled – will add protein too.
If you're not a fan of wholemeal, try half and half instead. It's got more fibre than plain white bread, so it's a reasonable compromise.
Both these options are a little pricier than plain wholemeal, but if you find them tastier, it could help you to stick to the switch from white bread.
2.
Rustling up this simple spud dish will boost your fibre intake as long as you make sure you eat the potato skin, where much of the fibre is.
Baked potatoes contain around 3-7g of fibre depending on their size, and adding half a 200g can of sweetcorn gives an additional 2.9g of fibre.
add half a tin of tuna for 40p What's the most economical way to cook a jacket potato? 3.
This simple breakfast really packs a punch on the fibre front.
50g of porridge oats contain 4.9g of fibre, and you can bump it up further with tasty toppings. Adding banana (2g of fibre) and a dollop of peanut butter will bring it to around 8.5g.
,Other good fibre-rich toppings include: 50g of frozen raspberries (3.4g of fibre), grated apple with its skin (2g of fibre) or a topping of walnuts and almonds (4g of fibre per large handful of 40-50g).
4.
A stir-fry is a quick and tasty way to fit some fibre into your dinner and eat a good range of veg too.
Check what you get in the bundle. Pricier options from Waitrose, M&S and Ocado usually include meat or veggie protein options, but cheaper ones may not. For example, Tesco's £3 stir-fry deal for Clubcard members and Sainsbury's £2.50 deal don't.
How to pack more fibre into your stir fry
Choose a rainbow vegetable mix. Bump up fibre levels with fridge and freezer basics. Opt for veggie protein. Pick a higher fibre carb.Quick tips to boost your fibre levels
Choose brown instead of white. Drink more water.Pack in pulses. Don't forget frozen and tinned veg. source https://www.which.co.uk/news/article/high-fibre-foods-to-eat-more-of-aPYlF0I2MeeD