![]() ![]() Because dried fruit is sticky, it can increase the risk of tooth decay, so it's better if it is only eaten as part of a meal, rather than as a between-meal snack. ![]() ![]() Have some fresh or dried fruit, or fruit canned in natural juice for dessert.Find out more about how to get your 5 A Day. Include plenty of vegetables with meals, either as a side dish or added to sauces, stews or curries.Add pulses like beans, lentils or chickpeas to stews, curries and salads.Find out more about starchy foods and carbohydrates. Go for potatoes with their skins on, such as a baked potato or boiled new potatoes.Go for wholemeal or granary breads, or higher fibre white bread, and choose wholegrains like wholewheat pasta, bulgur wheat or brown rice.Choose a higher-fibre breakfast cereal such as plain wholewheat biscuits (like Weetabix) or plain shredded whole grain (like Shredded wheat), or porridge as oats are also a good source of fibre.It's important to get fibre from a variety of sources, as eating too much of one type of food may not provide you with a healthy balanced diet. There is strong evidence that eating plenty of fibre (commonly referred to as roughage) is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer.Ĭhoosing foods with fibre also makes us feel fuller, while a diet rich in fibre can help digestion and prevent constipation. Encouraging them to eat plenty of fruit and vegetables and starchy foods (choosing wholegrain versions and potatoes with the skins on where possible) can help to ensure they are eating enough fibre. On average, children aged 11 to 18 are getting 16g a day. 2 to 5 year-olds: need about 15g of fibre a day.As most adults are only eating an average of about 20g day, we need to find ways of increasing our intake.Ĭhildren don't need as much fibre in their diet as older teenagers and adults, but they still need more than they get currently: Government guidelines say our dietary fibre intake should increase to 30g a day, as part of a healthy balanced diet. Most of us need to eat more fibre and have fewer added sugars in our diet. Eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer. Image was incorporated into the webpage during the subscription term and can be used indefinitely in the same page - subject to thinkstock subscription rules.More info is at the bottom of this page regarding ThinkStock licensing: Photominus / Thinkstock The stock library no longer exists. ![]()
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