Five Food groups to Fulfil your Fibre needs.

Fibre. Sounds boring but, like remembering to take a bath every so often, is an essential component in maintaining your health.
It is widely recommended that you aim for 5 portions of fruit & veg daily to maintain health, but did you know that the true figure is actually more like 10?

It was reduced for marketing purposes as it was thought that 10 portions would seem unachievable.
It may sound a lot but it’s easier than you think to cram a huge amount of plant goodness into your diet. It’s also a great idea to get as much variety as possible - up to 30 different sources a week is recommended.
If this feels even less achievable, just go through everything you ate in the past week and add it up - you might be surprised at how well you’re already doing. I counted mine last night and was pleased to find I’d hit 27 in the past week.
If, like me, you like a list to help with inspiration, why not see how many of the following foods from five fibre rich groups you can tick off…

Fruit

Apple, Banana, Pear, Orange, Melon, BlackBerry, Raspberry, Strawberry, Mango, Persimmon, Guava, Kiwi, Avocado, Red grapes, Papaya, Cherries, Figs, Plum, Peach, Olives, Raisins, Tomato, Cucumber, Pineapple.

Vegetables

Broccoli, Kale, Carrot, Beetroot, Collard greens, Swiss chard, Artichoke, Potato, Sweet potato, Brussels sprouts, Sweetcorn, Cabbage, Bell pepper, Squash, Parsnip, Spinach, Okra, Asparagus, Mushrooms, Turnip, Swede, Fennel, Aubergine, Cauliflower, Courgette, Celery, Leek, Lettuce.

Grains

Quinoa, Buckwheat, Brown Rice, Rye, Wholegrain, Bulgar wheat, Wild rice, Barley, Bran, Oatmeal, Oats, Teff, Pearl barley, Millet, Cous cous.

Legumes

Lentils, Peas, Kidney beans, Lima beans, Chickpeas, Black eyed beans, Pinto beans, Haricot beans, Edamame, Soy, Split peas.

Nuts & Seeds

Pumpkin seeds, Sesame seeds, Sunflower seeds, Pistachios, Popcorn, Almonds, Pecan, Flaxseed, Chia seed, Poppy seed, Hazlenut, Peanuts (unsalted).