Dietary fibre – where do we get it from?

Fresh vegetables and fruit play a vitally important part in a high fibre diet. They are particularly wholesome if eaten raw and unpeeled, where this is possible. Wholemeal bread and bakes are also excellent sources of fibre, as well as wholemeal pastas and rice.

Fresh beans and other legumes

There are many varieties of fresh beans and legumes available, including peas, broad beans and runner beans and more unusual ones such as fresh flageolet beans and butter beans. Fresh corn on the cob and baby sweetcorn are also popular. All are good sources of dietary fibre and contain other nutrients including vitamins and minerals. Beans and legumes (known as pulses when dried) are very versatile and can be used in many dishes including salads, stir-fries, casseroles, pasta sauces, soups and curries. Some varieties, such as sugar-snap peas and mangetouts, can be eaten either raw or cooked.

Fresh fruit

Fresh fruit plays an important part in a healthy, balanced, high fibre diet. Choose fruits that contain useful amounts of fibre such as apples, pears, bananas, oranges and peaches, or berries such as raspberries, blackberries and gooseberries, not forgetting some more exotic fruits, including guavas and mangoes.

Fruits are very versatile and can be enjoyed raw or cooked, on their own or as part of a recipe. They are also good sources of vitamins and minerals. Avoid peeling them, where possible, for maximum goodness.

Fresh herbs

In cookery, herbs are used mainly for their flavouring and seasoning properties, as well as for adding colour and texture. Simply adding a single herb or a combination of herbs can transform everyday dishes into delicious meals. Herbs are also very low in fat and calories and some, such as parsley, provide a useful balance of vitamins and minerals.

Fresh vegetables

Fresh vegetables, like fresh fruit, play an important part in a healthy, balanced diet. We are advised to eat at least five portions of fruit and vegetables each day Vegetables are nutritious and are valuable sources of vitamins and minerals, some being especially rich in vitamins A, C and E.

Vegetables also contain some dietary fibre and those that are particularly good sources include broccoli, Brussels sprouts, cabbage, carrots, fennel, okra, parsnips, spinach and sweetcorn.

Potatoes

Potatoes are among the most commonly eaten vegetables in the world and are valuable in terms of nutrition. They are high in carbohydrate, low in fat and contain some vitamin C and dietary fibre. Potatoes contain more dietary fibre when eaten unpeeled. Wash old and new potatoes thoroughly and cook them with their skins on — baked, boiled or roasted. Try mashed potatoes (with their skins left on, of course!) as a topping on pies and bakes. Use skimmed milk, fromage frais, reduced-fat hard cheese or herbs to add flavour. For roast potatoes use only a small amount of oil, and if you must make chips, leave the skins on and cut the chips thickly, using a knife.

Wholemeal bakes and breads

Bakes such as wholemeal pitta breads, scones, muffins and teacakes make good, high fibre snacks or treats. Choose wholemeal or wholegrain varieties whenever possible. Bread is available in many varieties and is a good source of carbohydrate well as being low in fat. It also contains some calcium, iron and B vitamins and wholemeal varieties are high in fibre.

Look out for the high fibre recipes that accompany these articles

Diet and Weight loss with Bill & Sheila

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