FIBRE AT BREAKFAST

You can get about 9.2g of fibre with two large slices of toasted whole wheat bread (6.6g of fibre), one sliced banana (1.4g), and a small glass (150ml) of fruit juice (1.2g).

FIBRE AT LUNCH

You can get about 15.7g of fibre with a baked jacket potato with the skin on (4.7g), half a can (or roughly a 200g serving) of baked beans in tomato sauce with reduced sugar and salt (9.8g), and an apple (1.2g).

FIBRE AT DINNER

You can receive about 9.7g of fibre from a mixed vegetable tomato-based curry cooked with onion and spices (6.6g), boiled wholegrain rice (2.7g), and low-fat fruit yoghurt (0.4g). Keep in mind that fruit yoghurts may include a lot of added sugars, so read the label and try to select lower-sugar varieties.

FIBRE FOR A SNACK

30g of nuts, such almonds, can contain as much as 3.8g of fibre. Make careful to select unsalted, sugar-free nuts.

Total: Around 38g of fibre