Healthy breakfast: Eat more fibre

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Fibre is essential for a good balanced diet – but many of us in the UK aren’t managing to consume the recommended intake of 18g per day. Read the facts then try this simple recipe to help improve your intake of fibre.

What is fibre?

Fibre is only found in plant-based foods such as fruit, vegetables, nuts and seeds? Foods originating from animals contain no fibre.

What does it do?

There are two different types of fibre: soluble fibre and insoluble fibre. Most foods contain a mixture of both.

Soluble fibre: Soluble fibre can be broken down by bacteria in the intestine. It can also ‘bind’ with cholesterol, and so may help to lower cholesterol levels.

Insoluble fibre: Insoluble fibre cannot be digested; the bacteria in the intestine cannot break it down. It can therefore help to ease the passage of other food through the intestine – and so may play a role in preventing constipation and other digestive problems.

Good sources of fibre include:

Soluble fibre: Fruit, vegetables, oats, barley and rye.

Insoluble fibre: Leafy vegetables, legumes, lentils, wholemeal bread, wholegrain rice and wholegrain pasta.

A portion of a bran based breakfast cereal or a portion of wholegrain pasta could provide you with up to half of your recommended intake of fibre.

Did you know?

Eating foods that are high in fibre will keep you feeling fuller for longer. Make your daily routine work harder for you by incorporating more fibre into your breakfast.

Fruit & bran crunch

This is a very quick and easy way to jazz up some bran flakes and you can use any fruit you have to hand.

Ingredients - serves 1

30g bran flakes

50ml yoghurt

1/4 papaya

1/4 mango

Handful of blueberries

Any other fruit

Method

• Simply fill a bowl or glass with alternating layers of bran flakes, yoghurt and fruit, and finish off with a topping of more fruit.

Nutrition* (per serving size of approximately 150g)

Energy: 220.3Kcal
Protein: 6.6g
Carbohydrates: 44.5g of which sugars: 28.2g
Fat: 1.8g
Fibre: 8.4g
Salt: 0.1g

*Estimated nutritional values per serving

For more breakfast recipes visit: yakult.co.uk/breakfast

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