All about fibre: the tips and tricks you need to know

We all know that fibre is important for gut health and general wellbeing, but did you know just how easy it is to get it into your diet?

Easy ways to up your fibre intake

1. Ensure you get your five portions of fruit and vegetables daily.
2. Focus on whole grains and make processed grains a rare exception. Choose wholegrain versions of gluten-free bread and pasta, brown rice, gluten-free oats and other naturally coeliac-friendly grains such as quinoa and buckwheat.
3. Include fibre-rich legumes such as kidney beans, lentils, peas and chickpeas in your diet.
4. Add extra vegetables wherever possible: it’s always easy to up the amount you include in curries, pasta dishes, stews, bakes, chillies, lasagne and plenty of other dinners.

Tips for up-ping your fibre

• Increase the amount of fibre in your diet gradually, as a sudden change can cause gas, cramps and bloating.
• Drink at least 6-8 glasses of water a day to prevent constipation.
• Along with adequate fibre intake, daily exercise helps the gastrointestinal tract to work better.
• Focus on your five-a-day. Fresh fruits and vegetables are an easy and safe way to add fibre to your gluten-free diet.

Coeliac-friendly foods rich in fibre

• Gluten-free whole grains, including brown rice, quinoa, buckwheat, corn and gluten-free oats
• Nuts and seeds, especially chia seeds, almonds and almond flour
• Cruciferous vegetables, including broccoli, cauliflower, cabbage and Brussels sprouts
• Legumes, including peas, chickpeas, beans and lentils
• Leafy greens, including spinach and kale
• Fruit, including apples and pears