Kick-start your metabolism with a healthy fibre boost

We all know we should eat more fibre, we know it's good for our health, but do we really know why?

Dietary fibre is found mainly in fruits, vegetables, whole grains and legumes, and selecting foods containing the good stuff is far easier than you might first think.

Probably best known for its ability to prevent or relieve constipation, fibre can provide many other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes, heart disease and some types of cancer.

We look at how much dietary fibre you need, the foods that contain it, and how to add them to meals and snacks.

What is dietary fibre?

Also known as roughage or bulk, it is parts of plant foods your body can't digest or absorb, hence the ability to keep things moving.

Fibre is commonly classified as soluble, which dissolves in water, or insoluble, which doesn't dissolve.

Soluble fibre: A type of fibre that dissolves to form a gel-like material. It can help lower blood cholesterol and glucose levels. Found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

Insoluble fibre. This type promotes the movement of material through your digestive system and increases bulk, thus avoiding constipation. Think whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes.

Your best fibre choices

If you aren't getting enough fibre each day, you may need to boost your intake.

The shelves at Choithrams.com are packed full of great options and just a few good choices include:

1. Whole-grain products
2. Fruits
3. Vegetables
4. Beans, peas and other legumes
5. Nuts and seeds

We love the Goodness Foods range of nuts and seeds, which is growing every day. Try the dry-roasted cashew nuts, which also make them a healthier option because they are cooked without added oil.

Daily recommendations for adults

Men and woman, aged 50 years old or younger, should be consuming 38 grams and 25 grams respectively. Those age 51 or above, are recommended to eat 21-25 grams daily, according to the Institute of Medicine.

To give you an idea, 100g of uncooked whole grains or oats will provide this. As well as 80g of cooked beans, 2-3 servings of fruit, about 200g broccoli or a tablespoon of flaxseed.