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 national 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!

Quinoa Fetamorphosis Bowl

This recipe makes 2 portions but can be factored up to make more.

Ingredients;

• 150g quinoa dry weight *

• 1 tsp bullion *

• Parsley chopped (or other seasonal herbs of your choice)

• Tuna 1 tin drained * (or fish alternative eg tinned banana blossom)

• 2 tbsp Olive oil *

• 2 tbsp lemon juice *

• 1 tbsp capers *

• Salt and pepper to taste

• Seasonal veg (eg beetroot, peppers, carrot, asparagus)

• Fetamorphosis I Am Nut Ok not cheese 1 block cubed *

Ingredients with marked * are avaliable from Get Loose

Method

• Cook quinoa in 300ml water with the bullion.

• Bring to boil and then simmer 15-20 mins on low heat. Let it cool.

• Mix parsley, lemon juice, capers, olive oil, salt and pepper in a bowl. 

• Construct dish on plate with quinoa at the bottom, then seasonal veg, tuna (or fish alternative) and fetamorphosis.

• Finally add dressing. 

Chilli & peanut butter cabbage with polenta

Notes;

• Serves two but can be factored up for more portions.

• Seasonal vegetables can be substituted for those listed.

• Ingredients with * can be purchased at Get Loose.

Ingredients

For the chilli

• 2 tbsp olive oil *

• 1 small onion, chopped

• 60g sunflower mince *

• 1 carrot, diced

• 1 pepper, seeds removed and chopped

• 50g/3½oz green beans, chopped

• 1 tomatoes, chopped

• 1-2 chillies, seeds removed and flesh chopped

• salt and freshly ground black pepper *

For the sadza

• 100g Polenta *

• 200ml boiling water

• 1tsp bouillion *

For the peanut butter cabbage

• 1/4 small cabbage (or other similar brassica) shredded

• 2 tbsp peanut butter *

Preparation method

1. For the chilli, soak the sunflower mince in hot water for 5-10 mins.

2. Heat the oil in a large pan and gently fry the onion until soft but not brown.

3. Add the carrots, peppers, fry briefly then add the tomatoes, green beans, sunflower mince and chillies.

4. Reduce heat, simmer the stew until the vegetables are tender. Season to taste with salt and freshly ground black pepper.

5. For the sadza, put the polenta in a pan, add 200ml of boiling water (with the bouillion already added), stir continuously over a low heat with a wooden spoon for around 5 mins. Add more hot water if needed. Optional oil or butter can be added if desired.

6. For the cabbage, pour about 100ml of water into a pan and bring to the boil. Add the cabbage and cook for around 5 mins until softened but still crunchy.

7. Stir in the peanut butter, adding more water if the mixture seems too thick. Season with salt and freshly ground black pepper. Serve with the sadza and vegetable chilli.

The Raw Chocolate Company

You may have noticed that the “treat section” opposite the till has recently expanded to include bags of goodies from The Raw Chocolate Company . These are vegan, plastic free and organic, of course.  We also stock their chocolate almonds and chocolate vanoffe cashews loose!

These are the items currently in stock

We thought you might be interested to find out more about this company. 

Story

It all began with the company founder experimenting with raw cacao in his kitchen. He eventually had creations he wanted to share with his friends and family. 

Ingredients

Raw Cacao - the cacao is sun dried and not heat treated, keeping it as close to it’s natural state as possible. 

They spend at least three times longer than other manufacturers grinding the ingredients, super smooth for a luxurious experience. 

All products are refined sugar free, they use coconut sugar instead. This has a slower energy release.

All the ingredients used in the products are certified organic.

Supporting Agro-forestry

Their cacao suppliers, Sierra Organics, are involved in a tree planting project to avoid serious deforestation in Peru and support the Agro-forestry in the area.

Their cacao is sourced in the surrounding areas of the Rio Abiseo National Park in San Martin Peru, and the National Gamekeepers Organisation, they also work with the Amazonia Viva project.

Find out more about agroforestry in these from their cacao supplier Sierra Organic here.

Packaging

The bags are home compostable.  Bring your own container for the loose chocolate cashews and almonds.

Factory

The products are made in a factory in Henfield, surrounded by hills and fields in the Sussex countryside. 

All staff are paid the living wage on principle, plus many other benefits, however they are not certified.

Certifications

• Soil Association Organic

• Vegan Approved 

• B Corp (Pending, they used to have it but new ownership means they had to reapply)

• Sierra Organic Partners

Fun history fact

Technically the chocolate / honey coated fruit and nuts we sell are called ‘dragee’.

The term 'dragee' has French origins and is used to describe a variety of sugar-coated nuts/sweets. The earliest form of dragees dates back to ancient Rome, where nuts and seeds were coated in honey and used in celebrations. Over time, sugar replaced honey as the coating of choice, and the art of dragee-making evolved with the introduction of chocolate in the 19th century.

Recipes

The Raw Chocolate Company has a number of recipes on their website for you to experiment with.

We have adapted the Chocolate Peanut Butter Popcorn Bar to use Get Loose ingredients. Check it out here.

Chocolate Peanut Butter Popcorn Bar

Have you seen our new offerings from The Raw Chocolate Company?

We have currently have Caramel Buttons, Milk Chocolate Buttons and Vanoffee Mulberries. All vegan and organic.

To celebrate we have adapted a recipe from The Raw Chocolate Company to be all Get Loose ingredients. Perfect for a picnic or movie night. 

We have Producer Spotlights on the following companies mentioned in this recipe;

• The Raw Chocolate Company

• Carley’s Spreads

Ingredients:

• 100g Raw Chocolate Company Caramel Buttons

• 100g dark chocolate buttons 

• 80g Carley’s peanut butter, smooth

• 50g of raw popcorn kernels

• 3 tbsp sunflower oil

• 80g of pitted dates finely chopped

Method:

1. In a microwave-safe bowl, melt the Caramel Buttons in 30-second intervals, stirring in between, until smooth and creamy.

2. Make popcorn. Add oil and 3 kernels to a large pan, and put on a medium to high heat with the lid on. When the popcorn kernels pop add all the remaining popcorn kernels, and the lid, and take off the heat. Count to 30 seconds and shake the pan. Return to the heat and wait for most of the kernels to finish popping. Remove from the heat and let cool. 

3. Combine the dates, peanut butter, and melted Caramel Buttons.

4. Line a shallow dish with parchment paper and transfer the mixture into the dish, pressing it down firmly.

5. Press the popcorn into the mixture.

6. Melt the dark chocolate buttons in the microwave in 30-second intervals, stirring in between, until smooth and creamy, and pour over the top.

7. Place the dish in the refrigerator for at least 2 hours, or until the bars are set.

8. Cut, serve and enjoy these scrumptious Chocolate Peanut Butter Popcorn Bars!