Do You Have Enough Fibre In Your Diet?

Warburtons contacted me and asked if I wanted to take part in a fibre challenge. As I a pregnant I thought it would be interesting to know if I was eating the right amount.

With nine in ten women in the UK failing to meet the guideline daily amount (GDA) of fibre – which is 18-24g per day – Warburtons is encouraging families to eat more fibre (as kids need fibre too – between the ages of 5 and 10 they should be consuming 15g of fibre a day).

I completed a food diary for 3 days and then sent it back. This was analysed by leading nutritionist Fiona Hunter.

I was sent the analyses, recipes to try and a selection of Warburtons bread.

This was my analyses:

Carol, your average intake of fibre over the 3 days you kept the diary was 17g – the good news is that this is slightly better than average but the bad news is that is it still short of the recommended amount you should eat, which is 24g/day.

A good way to give your diet a generous boost of fibre would be have a vegetable, bean or lentil soup at lunch time with a wholemeal roll.

 Funnily enough I have just made lentil soup for lunch which I had with some of the lovely bread they sent.

Here are some of the recipes we tried out:

Smoky Chicken and cucumber sandwich ( Though I missed out the mayo)

Serves 1

Ingredients:

  • 2 slices Warburtons Wholemeal
  • 80g sliced chicken slices
  • 2 tsp light mayonnaise
  • Pinch smoked paprika
  • 5 thick slices of cucumber

Preparation:

  • Spread each slice of bread with margarine
  • Mix the paprika with the mayonnaise. Spread 1 tsp of mayonnaise over each slice of bread, add the chicken and cucumber slices and top with the second slice of bread.
  • Slice in half and enjoy

 

Chicken and sweet corn sandwich – for children (BG liked this one)

Serves 1

Ingredients:

  • 2 slices Warburtons Half and Half Toastie
  • 1tsp polyunsaturated margarine
  • 50g skinless roast chicken, diced
  • 1 tbsp half fat mayonnaise
  • 1 tbsp canned sweet corn

 

Preparation:

  • Mix the chicken, mayonnaise, sweet chilli sauce and sweet corn. Spread the margarine on the bread.  Spoon the chicken mixture over one slice of bread, top with the second slice.
  • Slice in half or quarters and serve

Spicy Bean Burgers

Preparation: 15minutes

Cooking: 20mins

Makes 6

Ingredients: 

4 slices Warburtons Half and Half Toastie

1 tbsp olive oil

2 sticks celery, finely chopped

1 large red onion, finely chopped

1 fat clove garlic, crushed

1 small red chilli, de-seeded & finely chopped

2 400g tins of mixed beans, rinsed & drained

Pinch salt & ground black pepper  & 1 tsp ground cumin

Plain flour for dusting

1 egg, beaten   Guacamole

 

Preparation: 

  •  Whizz bread in food processor to make fine breadcrumbs
  • Heat oil in a frying pan, add onions, celery, garlic & chilli. Cook over medium heat until soft
  • Blitz beans in food processor until almost smooth. Add contents of pan, cumin & seasoning. Mix well
  • Turn mixture onto floured surface & shape into 6 burgers. Chill for 30 mins
  • Dip burgers in egg, then breadcrumbs. Place on oiled baking sheet & bake at 200C for 20 mins.  Serve with guacamole & salad

I have to say this wasn’t really for me but OH and BG really enjoyed it.

Since doing this challenge I have tried really hard to keep my intake of fibre up. I have been making a lot of soup at lunch and making sure I use wholemeal bread instead of white.

I was also sent some Top Tips from Dr. Hilary Jones on how to increase my fibre:

Increase your fibre slowly

Your body needs to adjust to a change in fibre intake. Add no more than 5g a day until you reach your GDA of 24g

Drink more water

When your increase the amount of fibre in your diet, it’s important to increase the amount of water you drink as well.

Eat the whole fruit & vegetable

The skin of the fruit and veg contains fibre, so try and eat it and aim to eat whole fruits rather than juices and smoothies

Aim for 3 portions a day

It’s important to spread your fibre intake throughout the day, so aim to reach you GDA over three meals

Kids should eat fibre too

The GDA for children is less than for adults. Children aged 5-10 should consume about 15g per day. Fibre should be introduced to under 5s gradually through fresh fruit, veg and whole grains.

You can take the family fibre test on their Facebook page.

 *I was sent a £20 voucher so I could buy ingredients to try the recipes. 

 

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