Four Fibre Friendly Recipes

Fibre should be a key part of our diet, but it is something that as a nation we don’t eat enough of. Everyone over the age of sixteen years is recommended to eat 30g a day[i], but most of us eat less than 20g[ii] of that amount each day.

Why do we need fibre?

Fibre plays an essential role in a healthy lifestyle and according to government health experts, can help maintain healthy cholesterol levels and support healthy digestion. It can also help fill you up, and keep you feeling fuller for longer, which is key to maintaining a healthy weight.[iii]

Do walnuts provide fibre?

While walnuts may look small, they pack a nutritional punch – and that includes fibre. In fact, every healthy handful (30g) of California Walnuts gives you 1.4 g of fibre. That’s 5% of your recommended daily amount. All of which will help you move towards that 30g target. They are also the only tree nut to contain a rich source of the plant-based omega-3, alpha-linolenic acid (ALA), 2.7g/ 30g*, and they are naturally sodium[iv] and cholesterol free.

How do I get more fibre into my diet?

We should all be on the lookout for simple ways to get more fibre into our diet, and to help those in search of tasty recipes with a fibre boost, we have created four new fibre-friendly recipes to try.

Choose from Lentil, California Walnut and Vegetable Stew, packed full of vegetables, high in fibre and a source of protein, this meal is perfect to batch cook for a nutritious, tasty lunch or dinner.

Bring a tasty twist to the classic ‘beans on toast’ with Italian Bean & California Walnuts on Toast. A hearty lunch, which is also a source of protein, that can be made using cannellini beans or chickpeas.

The colourful and nourishing Couscous and Chicken Harissa Broth is full of fibre and flavour and tastes great using a range of greens – try spinach or cabbage or swap the mange tout for sugar snaps or pak choi.

Whilst the Asian-inspired Miso Tofu Noodle Bowls make a filling vegetarian supper or lunch and are packed full of goodness as well as fibre. The Italian Bean & California Walnuts on Toast, Couscous and Chicken Harissa Broth and Miso Tofu Noodle Bowls are a source of fibre, which can help you reach your goal of 30g a day.

[i] https://www.gov.uk/government/publications/sacn-carbohydrates-and-health-report

[ii] https://www.gov.uk/government/statistics/ndns-results-from-years-9-to-11-2016-to-2017-and-2018-to-2019

[iii] https://www.gov.uk/government/publications/sacn-carbohydrates-and-health-report

[iv] Food Standards Agency (2002), McCance & Widdowson’s The Composition of Foods, Seventh summary edition. Cambridge: Royal Society of Chemistry