How can I introduce more fibre into my diet?

Fibre should be introduced gradually into the diet and can be done in a number of ways including:

• Start the day with porridge, high fibre cereals or wholemeal bread.
• Eat more portions of fruit and dried fruit.
• Eat potatoes with their skins intact.
• Include chickpeas or lentils to salads, stews and curries.
• Try to eat more raw fruit and vegetables.
• Add seeds and nuts to salads or eat as a snack.
• Switch to brown rice, brown bread and wholemeal pasta.
• Buy foods containing whole grains.
• Add barley to homemade soups.
• Remember to also increase your water intake. 

• Can eating fibre-rich foods help you lose weight?

  Foods that are rich in fibre are generally low in fat and calories and do not make you put on weight.
  
  In addition, fibre slows down digestion, making you feel satisfied and full up for longer. This will stop you from snacking on unhealthy foods, which do make you put on weight.
  
  Fibre-rich foods are often bulky and fill you up quicker as well, which prevents you from overeating. This type of food also slows down the rate at which you eat, giving your brain time to register that your stomach is full with food.