The typical Brit undereats fibre by 12g per day. But make our simple swaps and you’ll be on your way to getting your fill

 

Breakfast

If you usually have:
2 slices white toast with jam (2.6g fibre)

Swap for:
2 slices wholegrain toast and 2tsp low-fat spread, plus 1 banana (6.5g fibre)

Lunch

If you usually have:
White rice risotto with chicken (2.8g fibre)

Swap for:
Warm beans and broccoli with pesto, served with 150g cooked wholegrain rice and topped with 1tsp grated parmesan (9g fibre)

If you usually have:
1/2 pot (300ml) fresh tomato soup (0.6g fibre)

Swap for:
Lentil, chickpea and vegetable soup (15.4g fibre)

Dinner

If you usually have:
Tuna with white pasta, served with a green salad (3.5g fibre)

Swap for:
Tuna and sweet potato fishcakes, served with a mixed salad (12.9g fibre)

If you usually have:
A serving of shepherd’s pie (4.2g fibre)

Swap for:
Shepherd’s pie with swede and carrot mash. Add 5 brussels sprouts and 4 broccoli florets (14.3g fibre)

If you usually have:
Beef burger in a white bun (3.8g fibre)

Swap for:
Chickpea and coriander burgers (13.8g fibre)

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