In a review commissioned by the World Health Organisation, reported by the BBC shows that 90% of us don’t get enough fibre in our diets. Fibre is essential for healthy digestion and it thought to reduce the likelihood of developing heart disease, stroke and type 2 diabetes. It’s recommended that we get 30g of fibre in a day.
Here’s a rough list of the amount of fibre you’ll find in some everyday foods (values on the conservative side):
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π₯£30g Branflakes β 4.4g
π₯£2 weetabix β 3.8g
π₯£30g oats β 2.9g
π1 slice wholemeal bread β1.9g
π1 slice white bread β 0.5g
π΄half can Baked beans in tomato sauce β 7.4g
π΄half can kidney beans β 6.6g
π₯1 medium potato β 4.7g
π₯1 medium carrot β 1.6g
π΄90g frozen peas β 3g
π₯¦1 cup broccoli β 2.4g
π1 medium banana β 3.1g
π1 medium apple β 2.9g
100g spinach β 2.4g
1 cup raspberries β 8g
π75g spaghetti β 1.4g
π75g wholemeal spaghetti β 6g
π75g white Basmati rice β 1.7g
π75g brown rice β 2.5g
π΄10 almonds β 1g
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Try tracking your food intake for a day using something like myfitnesspal and see how your fibre consumption adds up.
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HINT: Go to the diary settings in your myfitnesspal app to make sure it displays fiber as one of the tracked nutrients.
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[A balanced diet is always recommended and don’t make any drastic dietary changes without getting clearance from your doctor first]