Boost Your Family’s Health with Fibre: Tips, Foods, and a Delicious Recipe

Fibre is essential for keeping your body healthy, aiding digestion, and helping you feel full longer. Here’s how to include more fibre in your family’s diet and why it matters.

Why Fibre Matters

Dietary fibre is a crucial part of a balanced diet. It comes in two forms: soluble and insoluble.

• Insoluble Fibre: Found in stringy plants, it helps prevent constipation, haemorrhoids, and may reduce the risk of bowel cancer. It also keeps hunger at bay, making it great for kids who are always snacking.
• Soluble Fibre: Found in oats, pulses, fruits, and vegetables, it slows digestion, helps control blood sugar levels, and lowers blood fats.

How Much Fibre Does Your Family Need?

The recommended daily fibre intake depends on age and gender:

• 1-3 years: 14g/day
• 4-8 years: 18g/day
• 9-13 years: 24g/day (boys), 20g/day (girls)
• 14-18 years: 28g/day (boys), 22g/day (girls)
• Adults: 30g/day (men), 25g/day (women)
• Pregnant women: 28g/day
• Breastfeeding mothers: 30g/day

Tip: Introduce fibre gradually to avoid bloating or discomfort, and ensure plenty of fluids to help fibre do its job.

Easy Ways to Add Fibre

1. Stock Your Pantry: Choose wholegrain staples like oats, brown rice, and cereals.
2. Upgrade Your Bread: Switch from white bread to wholegrain or wholemeal varieties.
3. Snack Smart: Offer vegetable sticks with dips or fresh fruits like kiwifruit or oranges.
4. Smoothies & Frozen Treats: Blend berries, bananas, or kiwifruit for fibre-rich smoothies or freeze for a refreshing treat.
5. Add Flax or Chia Seeds: Sprinkle on cereal, yogurt, or baking for an easy fibre boost.

Fibre-Rich Foods

Soluble Fibre Sources

• Legumes: Lentils, peas, beans
• Grains: Oats, rye, barley
• Fruits: Citrus, plums, bananas, berries
• Vegetables: Broccoli, carrots, sweet potatoes

Insoluble Fibre Sources

• Wholegrain foods: Bread, crackers
• Nuts and seeds
• Vegetables: Green beans, courgettes, celery
• Fruits: Kiwifruit, mango, avocado

Recipe: Fibre-Rich Vegetable Cake

This versatile dish is packed with fibre and nutrients. Perfect for a family meal, picnic, or lunchbox alternative.

Ingredients

• ¼ red cabbage
• 2 onions, peeled and finely sliced
• 4 carrots, peeled and grated
• 1 green pepper, sliced
• 1 red pepper, sliced
• 240g mushrooms, sliced
• 4 courgettes, sliced
• ½ bunch parsley, chopped
• 2 cups grated cheese
• ¼ cup sunflower oil
• 125g wholewheat flour
• 8 eggs, beaten

Instructions

1. Preheat the oven to 180°C. Grease a 35×27cm baking dish.
2. Combine all vegetables in a large mixing bowl.
3. Mix in half the cheese, oil, and flour. Fold in the beaten eggs. Season with salt and pepper.
4. Pour the mixture into the dish and top with the remaining cheese.
5. Bake for 40 minutes and serve warm or cold.

Bonus Tips for Fibre and Storage

• Pack a Fibre Punch: Add beans or lentils to soups and stews for extra fibre.
• Choose High-Fibre Snacks: Opt for nuts, seeds, or fortified cereals when hunger strikes.
• Read Labels: Look for at least 3g of fibre per serving on packaged foods.

Storage Tips

• Store whole grains and seeds in airtight containers to maintain freshness.
• Prep veggie sticks in advance and keep them refrigerated for quick snacks.
• Freeze smoothies in portioned containers for an easy grab-and-go option.

Christelle Le Ru is a Cookbook author & mum of fivewww.christelle-leru.co