How to get more fibre in your diet

Fibre has long been a hot topic in nutrition, but with so much misinformation out there, it’s hard to separate fact from fiction. We spoke to Chris Cheyette—best-selling author, dietitian, and Get Loose volunteer—to set the record straight and help you increase your fibre intake.

What is fibre?

Dietary fibre is the part of plant foods that the human body can’t digest. Once commonly known as ‘roughage,’ fibre is mainly composed of carbohydrates and plays a crucial role in gut health.

There are different types of fibre, each with distinct benefits:

• Soluble Fibre – Found in foods like fruit and oats, this type dissolves in water and helps lower cholesterol and blood sugar levels.

• Insoluble Fibre – Present in wheat bran, nuts, and vegetables, it adds bulk to stools and promotes regular bowel movements.

• Resistant Starch (RS) – A highly fermentable type of soluble fibre, RS feeds beneficial gut bacteria and is found in foods like bananas, potatoes, grains, and pulses.

• Prebiotics – Certain carbohydrates that nourish gut bacteria, found in onions, garlic, asparagus, and bananas.

For more details on fibre, check out the British Dietetic Association’s fact sheet.

Why is fibre important?

A high-fibre diet offers numerous health benefits, including:

• Supporting digestive health and preventing constipation

• Stimulating bowel muscles

• Helping regulate blood sugar and cholesterol levels

• Contributing to a feeling of fullness, which can aid in weight management

• Serving as a key food source for healthy gut bacteria

• Reducing the risk of heart disease

Some fibre myths 

Myth; Too much fibre leads to weight gain.

Fact; High-fibre foods help you feel full, making it easier to manage your weight.

Myth; All carbs are bad

Fact; Carbs are an important fuel for the body. The amount that is right for your body will depend on a huge range of factors including; age, sex, weight, health condition/s and exercise levels. 

Myth; Two dates will give me all the fibre I need for the day (thank you Get Loose customer for that one)

Fact; Three average size dates will give you approx 1g of the 30g of fibre recommended.

Myth; if you are getting your 5 a day then you will get enough fibre.

Fact; not necessarily! As some fruit and veg doesn’t contain a lot of fibre by weight. It helps, but isn’t going to cover it all. 

Myth; Fibre always makes me bloated.

Fact; while fibre will create some gas, a natural process. If you eat more slowly, mindfully and chew properly this can reduce the amount of unprocessed food reaching the gut and causing bloating. 

Myth; blending food destroys the fibre.

Fact; as long as you don’t remove any of the edible parts then you retain the fibre but as it is chopped up finely the glycemic index is higher. 

How much should we be having?

The UK government guidelines suggests 30g per day for an adult with no relevant health conditions. Fibre for children will depend on their age. 

Research suggests most adults get only 16g per day!

Which Get Loose products are considered high fibre foods?

The British Dietetic Association considers a high fibre food anything with over 6g of fibre per 100g.

For a full list of the nutritional content of our loose products, plus links to recipe ideas, see HERE.

• Almonds

• Butter Beans dried

• Cashews

• Chickpeas dried 

• Coconut Chips & desiccated

• Couscous (wholemeal)

• Figs

• Granola

• Hazelnuts

• Hemp Seeds

• Kidney Beans (dried)

• Linseeds (Flaxseeds)

• Muesli

• Oats (Gluten Free & regular)

• Pasta (wholewheat)

• Peanuts

• Pearl Barley

• Popcorn

• Poppy seeds

• Pumpkin seeds

• Puy Lentils

• Quinoa

• Seed Mix

• Sesame Seeds

• Spudos

• Sunflower mince

• Sunflower seeds

• Yeast flakes

Tinned items with over 6g of fibre per 100g;

• Black beans

• Borlotti Beans

• Butter beans

• Cannellini Beans

• Carlin Peas

• Chickpeas

• Fava Beans

• Kidney Beans

Tips on increasing your fibre intake 

• Drink more water – Fibre works best when paired with adequate hydration.

• Increase fibre gradually – Allow your body and gut bacteria time to adjust.

• Boost your breakfast – Add nuts, seeds, or dried fruit to cereals or porridge.

• Incorporate pulses – Toss a tin of mixed beans or lentils into soups, stews, and salads.

• Explore new recipes – Find fibre-rich meal ideas in the Get Loose recipe collection.

Tracking your fibre

You can keep track of your daily fibre intake using:

• A notebook or phone notes

• A nutrient-tracking app like Carbs & Cals

By making small changes, you can easily increase your fibre intake and enjoy the health benefits it brings. Happy fibre-boosting!

Benefits of sprouting at home

Home sprouting is an easy and affordable way to add fresh, nutrient-rich food to your diet. Sprouting involves soaking and rinsing seeds, nuts, or grains until they germinate and produce sprouts. This process enhances their nutritional value, making them a great addition to any meal.

Saving Money

One of the biggest benefits of home sprouting is saving money. Fresh produce can be expensive, and buying organic fruits and vegetables can add up quickly. Sprouting at home is a cost-effective way to enjoy additional fresh produce without breaking the bank. A small package of seeds or grains can produce a large quantity of sprouts, which can last for several meals. This means you can save money while still getting the nutritional benefits of fresh produce.

Nutritional Benefits 

Sprouts are rich in vitamins, minerals, and antioxidants that help to boost your immune system and improve overall health. They contain high levels of folate, magnesium, phosphorus, and vitamin K, making them an excellent addition to your diet. Sprouts are low in calories and high in fibre, which makes them great for weight management and digestion.

Reducing food waste

Home sprouting can also help to reduce food waste. Some households throw away produce that has gone bad before it can be consumed. Sprouting at home ensures that you create the amount you need as you need it. Most sprouts have a 3-4 day turn around, easy to plan into your week. 

Increasing diversity

The process provides an easy way to customise your meals and diversify your diet. You can choose which seeds or grains you want to sprout, allowing you to experiment with different flavors and textures. Sprouts can be added to salads, sandwiches, wraps, and more, making them a versatile ingredient in many dishes.

Fun for kids

Finally, home sprouting is a fun and educational activity that can be done with the whole family. Kids love watching the sprouts grow (in only three days) and learning about the science behind the process. It’s a great way to introduce healthy eating habits and teach children about the importance of nutrition.

Should we stock sprouts?

Get Loose are thinking of stocking sprouts (in bulk or paper) and sprouters. 

Would you like to buy sprouts in bulk?

Which ones should we stock?

Why we should all go nuts for nuts and seeds in our diets

Get Loose Manager Justine chats to her husband Chris Cheyette, a diabetes dietitian and best selling author, about the evidence for the nutritional benefits of nuts and seeds.

What’s so great about nuts and seeds from your professional perspective?

Nature is amazing at providing what our bodies need in a neatly unpackaged parcel. Nuts and seeds are high in beneficial fats, and other micronutrients, seeds contain everything a plant would have needed to grow.

Different nuts and seeds have different profiles of nutrients so it's great to get a wide variety of them in your diet. For example 2 brazil nuts give you all the selenium you need in a day.

Some people avoid nuts because of the fat. What are your thoughts?

They do contain fat but most have a very beneficial fat profile of poly and monounsaturated fats which are linked with heart health. Walnuts, linseeds and chia are good plant sources of omega 3, especially if you don’t eat fish.

What other macro / micro nutrients are especially prevalent?

• Almonds are a good source of calcium, especially if you don’t eat dairy.

• All nuts are a good source of iron and protein.

• They are all a good source of fibre which has been shown to help your gut microbes work more effectively. Especially sunflower and peanuts. 

Do nuts make a good mid morning or afternoon snack?

They make an excellent snack, and can help to keep you full due to containing protein, fat and fibre., The recommended portion is 30g  which is a small handful. It is best to get as wide a variety if possible and try to stick to unsalted nuts. 

Get Loose sells a wide range of nuts, seeds, nut and seed butters.

Nuts

Get Loose nut options

• Almond (whole, blanched, ground, chocolate coated and honey roasted)

• Brazil

• Cashew (broken and whole)

• Hazel

• Nut mix

• Peanuts

• Pecan

• Walnut

Nut butters

• Almond (white)

• Hazel

• Peanut (crunchy & smooth)

Seeds

Get Loose seed options

• Chia

• Linseed (flaxseed)

• Poppy

• Pumpkin

• Sesame 

• Sunflower

Seed butters

• Pumpkin 

• Tahini (light & dark)

• Find out more about our nut and seed butter producer, Carley’s, in our recent Producer Spotlight

• Find out more about our cashew nut producer, Zanty, in this Producer Spotlight