Good Fibre Foods
Broccoli is a powerhouse food packing a heavyweight nutrient punch in terms of vitamins and minerals with a healthy jab of fibre. Peas and beans have a healthy dose of fibre as do; sweetcorn, spinach, brussel sprouts, kale, turnip and greens all have fibre in abundance. Potato skins are rich in fibre, and you don’t have to stick to just baked potatoes to eat the skin.
Instead of peeling, scrub with a vegetable knife and use as normal for extra fibre, vitamins and minerals. Finally wholegrain and wholewheat food varieties are high in fibre and make a good contribution to a healthy daily intake.
As many may be aware, some forms of fibre are showing in studies to have health benefits when isolated. Beta-glucan isolated from oats is one such fibre fraction. Outside the science lab there is no need to focus so precisely, science has not isolated the action of all the components of what we call fibre as of yet. This being the case the best course of action is to eat a variety in a healthy diet to get all the possible benefits you can.
If it’s a fruit or vegetable and it is whole, it is going to have fibre. Even dried fruits, coconut and bananas make a healthy contribution.
Good Sources of Insoluble Fibre
- beans
- brown rice
- edible seeds
- lentils
- maize
- oats
- pulses
- wheat bran
- wholegrain breads
- wholegrain cereals
- wholemeal breads
- wholemeal cereals
- wholemeal pasta
- whole wheat flour Good Sources of Soluble Fibre
- apples
- barley
- citrus
- guar gum
- legumes
- oats
- pears
- strawberries
- barley
- broccoli
- carrots
- beans
- psyllium
- fruits
In the UK a food can be labelled ‘high fibre’ if it contains more than 6g of fibre per 100g of the product.
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