Three easy ways to get your 30g of fibre a day

Fibre naturally keeps you "regular," but did you also know that it nourishes intestinal bacteria, controls hunger, and slows digestion, maintaining stable blood sugar levels? Although the average daily consumption of fiber today is only 19g, our predecessors, whose diets included a wide variety of plant foods, may have consumed as much as 100g. 

The majority of us could benefit from a fiber push as the NHS suggests 30g per day. What, though, is 30g? Does one Weetabix suffice? Would you like a few slices of whole-grain bread? Here are three quick methods to acquire your recommended 30g per day.

Begin the day with a breakfast high in fiber.

To have a chance of accumulating the required 30g of fiber, you must start your day with a healthy dose of fiber. Although each biscuit in Weetabix contains 2g of fiber, there are plenty of other breakfast foods that are also high in fiber, such as oats (40g serving/8g fiber), berries (50g/3-4g fiber), bananas (1 medium/3g), spinach (100g raw/2.2g), wholegrain bread (3g per slice), and unsweetened nut butter (1 tbsp/1.5g).

Making your own muesli, which has 12g of fiber per serving, is an easy fix. There are 10 x 55g servings in this recipe. Combine 300 grams of rolled oats, 100 grams of psyllium husk, 50 grams of flaked almonds, 50 grams of mixed seeds, and 50 grams of raisins. will last in an airtight container for three to four weeks.

Add more fibre to your meals

How can you get in extra fiber at your other meals when more than a third of your 30g is already in the bag at breakfast? Making the transition to wholegrain pasta and rice is a quick win: 75g of uncooked wholegrain pasta has 6.5g of fiber, compared to 3.7g in normal pasta, while 75g of uncooked brown rice has 4.3g compared to 3.5g in regular rice. For one medium-sized tatty, keeping the skin on will raise your fiber intake from 1.8g to 4.7g, which is great news if you love potatoes.

 Another excellent source of fiber that is simple to include in meals is legumes. 80g of frozen peas have 5g of fiber, 100g of cooked lentils have 8g, and a half-can of mixed beans has a whopping 8.5g of fiber. 

Various cans of beans can be added to stews, curries, and soups. In a bolognese, canned lentils are a great meat substitute, and adding beans to salads gives them the texture and protein they sorely lack.

Top up with nuts 

Another excellent source of fiber that is simple to include in meals is legumes. 80g of frozen peas have 5g of fiber, 100g of cooked lentils have 8g, and a half-can of mixed beans has a whopping 8.5g of fiber. Various cans of beans can be added to stews, curries, and soups. In a bolognese, canned lentils are a great meat substitute, and adding beans to salads gives them the texture and protein they sorely lack. When you get the munchies, prepare a batch of nut mix and store it in an airtight container.

 The greatest mix is one with a variety of nuts because each one has various nutrients. Choose unsalted nuts because consuming too much salt will increase your chance of developing high blood pressure. Add additional dark chocolate chips for a healthy "Snickers" flavor to make it extra delectable. A 30g serving of nuts has 3g of fiber. Last but not least, remember to hydrate yourself well. For fiber to function well, you must stay hydrated since it attracts water into the intestine.