Consumers still unsure of the importance of whole grain and fibre

While whole grain and higher fibre foods have been gaining traction over the past couple of years, new research by Nestle has revealed that the vast majority of UK adults are still unaware that wholegrain can help to reduce type-2 diabetes and that it is good for heart health.

The Lancet has also recently published a study commissioned by the WHO that found a link between higher intakes of dietary fibre and whole grain foods and a reduction in the risk of several diseases, including heart disease, stroke and diabetes. Risk reduction associated with a range of critical outcomes was greatest when daily intake of dietary fibre was between 25 grams and 29 grams.

These studies are very important as there is increased public confusion over what to base their meal choices on, and the impact dietary choices have on the risk of certain diseases.

How to get more fibre into your diet?

The ideal intake of fibre is not less than 30 grams a day. Provided the right foods are eaten, this level can be easily achieved.

  • Eat wholegrain bread and oats, barley and rye. A cup of oats has 5 grams of fibre, a slice of rye bread has 26 grams and a slice of wholemeal bread 23 grams.
  • Add fruit to your daily diet such as apples, berries, pears, melon and oranges. An apple has 125 grams and an orange 138 grams of fibre.
  • Consume at least five portions of colourful vegetables each day. A large broccoli head has 358 grams of fibre, a cauliflower 475 grams, a carrot 103 grams and a cup of peas 83 grams.
  • Include beans, pulses, nuts and seeds. A cup of cooked lentils contains about 35 grams of fibre.