(Fibre) Variety is the spice of life

Posted by on 11th March 2020

So, we know now that we should be eating 30g fibre a day to help reduce our chance of a stroke, type 2 Diabetes, heart disease and bowel cancer (NHS LiveWell). 30g a day, and that’s all we need to be Fibre Fit - right?...Not quite, as it turns out. Although it’s SUPER important to eat 30g fibre a day, it’s also vital that we eat as many different types of fibre as you can.

Before you start wringing your hands in despair at yet another ‘dietary imperative’ and reaching your thumb to the home button to head to the tranquil scroll of Instagram - do not fear! Stick with me for a moment longer! Getting a variety of fibre sources into your diet a week does not have to be a gruelling ‘reboot your lifestyle’ change.

In fact, the easiest way to boost the types of fibre you eat is simply by maximising the range of delicious vegetables, fruits, pulses, beans, grains and legumes that you’re eating. Okay, but that’s easier said than done.

We all have great intentions to ‘eat the rainbow’ as we’re often being told to do, but it’s so easy to get stuck on that treadmill of foods that we know are easy to prepare, or that our children will eat, or are just good value. I include myself in being drawn back to old faithful veg - sweet potato and aubergine in my case - when I’ve had a long week and just can’t be bothered to use my limited remaining brain power on working out how to prepare a raw globe artichoke. We’ve all been there. But luckily, I’ve got a few tricks to help with making it a little less taxing to achieve the variety of high fibre foods we should all be aiming for.


Try a veggie subscription service – it makes the decisions for you!

For me, the little step I’ve taken to incorporate a wider variety of fruits and vegetables into my diet has been subscribing to a weekly vegetable delivery service. It has quite literally quadrupled the variety of fruits and veg that I eat in a week, and the best part is that it’s all surplus/wonky veg from farms that would never have made it into the supermarket. Double whammy!


Simple switches in your family faves

Another little step that helps build in additional types of fibre is making a simple switch in a meal. Next time you fancy bangers and mash, try switching your standard sausages to ‘Shroom Sausages’, and adding sweet potato or squash to your normal potato mash. That’s another two sources of fibre, without having to ditch the family favourite.


More is more!

Do you have a penchant for pistachios? Do you pine for pecans? Are you bonkers for Brazils? We’ve all got our favourites, but next time you’re buying nuts to snack on – buy a mixed bag!

Likewise, if you’re making a stew or chilli, bung in a tin of mixed beans, rather than just kidney, and a cup of lentils – fussy eaters won’t be able to tell the difference, and you’ll be further on your way to maximise your variety.


Does it come in other colours, Madam?

The clue is in the name here. If you usually stick to red peppers, go crazy and buy all four colours. That’s four different types of fibre alone! Likewise, if you can buy loose fruit, branch out from your standard Granny Smith and try a Braeburn and a Cox as well.


And finally, download the Ryvita FibreFit App!

It’s free, easy to use and can help you reach your 30g fibre a day, while showcasing the different types types of delicious high-fibre foods with suggestions, recipes and much more brilliant info. Find more info here to download today!


Olive - The Ryvita Team

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