Newsday Tuesday: let's talk about fibre

Posted: 22nd Jan 2019

Fibre is a key part of our diet, yet it's something many of us don't get enough of

It's currently recommended that the average adult gets 30g a day - however, on average, they only eat around 18g. Having to virtually double your intake can seem a daunting prospect - however, it doesn't need to be.

Louise Wright, nutritionist for Crespo Olives, is sharing eight foods you should start to include in your diet that will help you to boost your intake...


The avocado is a brilliant source of fibre, containing 7g per 100g (this is roughly half a medium sized avocado). They’re also full of healthy fats and useful nutrients, like potassium, making it an all-round winner.


A staple, peas are another great source of fibre, and are easy to include with your dinner each night. A typical 80g serving provides 4.8g of fibre, beating broccoli, carrots and green beans.


Low in carbohydrates and a brilliant source of fibre, olives contain 4.7g per 100g. They're also rich in heart healthy fats and vitamin E (an antioxidant that provides healthy skin, eyes and immunity), meaning you get a low-calorie snack that leaves you feeling full up for longer.


You won't be surprised to hear nuts are good for you. If they’re not already a staple of your diet, it could be the food you need to try, thanks to the amount of healthy fats and protein they contain, along with 3g of fibre per 25g. In fact, almonds are actually higher in fibre than walnuts, brazils or cashews too.

Sweet potato

If they're not already a part of your diet, sweet potato should be. They can be turned into delicious wedges, fries and mash, and with each cup containing 4g of fibre, they provide another great way of boosting your fibre intake. They're also higher in fibre than a white potato, and are much richer in nutrients too, as they include vitamin A and calcium.


Packed full of nutrients and antioxidants, raspberries are one of the highest fruits for fibre, containing 8g per cup. They're also low in both sugar and calories, containing half of the sugar that you’d find in blueberries and apples. In short, they make a brilliant, high fibre addition to any diet.

Chia seeds

Chia seeds are rich in omega 3 and also have a high fibre content - what more could you want? They actually contain an impressive 5.5g of fibre per tablespoon, higher than flaxseed at 2g. Why not try adding 1 tablespoon of chia to your breakfast smoothie or overnight oats? You then get over 18 per cent of your intake in one go, while giving your digestive system a real boost.

Dark chocolate

If you have a sweet tooth, good news! A typical 30g bar of dark chocolate with 70 per cent cocoa will have 3.5g of fibre - it all adds up.