10 ways to boost your fibre intake

Our team of Schär dietitians have provided some extra tips to help you reach the recommended adult intake of 30g fibre every day:

1. Double your usual veg portion with your evening meal – simple, but effective! cheap, higher fibre options include Carrots, sweetcorn and broccoli (+3g fibre)
2. Enjoy a portion of unsweetened and unsalted popcorn as a mid-afternoon snack: This tasty grain is packed with fibre to fill you up between meals (+2.2g fibre).
3. Add a small handful of flaked almonds to natural yogurt and chopped fruit; a great breakfast or heathier pudding (+2.5g fibre).
4. Sprinkle a tablespoon of nutritious chia seeds to your lunchtime salad (+3.4g fibre)
5. Top your usual breakfast cereal with a small handful of chopped, dried figs (+3.7g)
6. Add a large handful of sultanas to your favourite indian curry dish - particularly good for sweeter curries or those with a coconut-milk base. (+3g fibre).
7. Add a can of cannellini beans to casseroles and stews; chickpeas, butter beans and kidney beans are also good options, cheap and easy to find in supermarkets (+9.2g fibre; 2.3g per portion).
8. Add 100g of pre-cooked dried lentils or split peas to cottage/ shepherd pie filling (+9.5g fibre; 2.4g per portion)
9. Add a portion of reduced fat coleslaw to a jacket potato (+2g fibre)
10. Add a handful of grated carrots & courgette to any tomato-based pasta sauce (+3g fibre)