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For once, healthy eating does not mean eating less. As far as fibre is concerned, this is something we should all be eating more of!

It seems our daily average consumption of fibre in this country is 20 grams. If this was doubled we would be healthier. Vegetarians have always seemed a healthy group and this could be because they tend to eat more fibre. 

Foods differ in their fibre content, with bran being the richest source. Bran comes from the husks of grain stripped off in the milling process. Most of our daily requirement can be met by one heaped tablespoon of bran. 

It is better to get fibre by eating other foods which have high fibre content but which also provide other nutrients lacking in bran. Don’t forget the benefits of fibre are not lost in cooking.

A practical guide is for each adult to eat at least 30 grams of fibre a day from rich sources
like the following: -

ITEM

Grams fibre per average serving

Red Kidney Beans----
Oat Bran-----------------
Frozen Peas------------
Baked Beans-----------
Lentils---------------------
Spaghetti----------------
Sweetcorn---------------
Large baked potato    (with skin)----------------
Cornflakes---------------
Dried apricots----------
One banana-------------
Carrots-------------------
Medium slice of wholemeal bread------
Muesli---------------------
One fresh apple/pear
Boiled potatoes--------

---------------------10
-----------------------8
-----------------------8
-----------------------7
-----------------------7
-----------------------6
-----------------------6

-----------------------4
-----------------------3
-----------------------3
-----------------------3
-----------------------3

-----------------------3
-----------------------3
-----------------------2
-----------------------1

Some older people who were treated for colitis or spastic colon some years ago may now feel confused. Treatment then was a low-residue diet – now it’s the opposite.

So cheers all round………HERE IS SOMETHING YOU DON’T HAVE TO CUT DOWN ON.