Easy ways to eat more fibre: 25 simple food swaps (including one that will surprise you)

Only one in 10 adults actually manage to consume the government's recommendation of 30g of fibre each day. In fact, on average we manage just 20g, despite increasing evidence that roughage will cut our risk of cancer, type-2 diabetes, heart disease and even depression. The best way to boost our fibre is to eat more plants and wholegrains, but sometimes that can feel like a chore.

Nutritionist Juliette Kellow believes swapping a portion of something you already eat for another similar but more fibre-dense food can increase your daily intake without any effort at all. Here she explains 25 impressively simple trades you should contemplate making today: 1. SWAP 30g crisps (1.

4g fibre) FOR 30g Twiglets (3.4g fibre) ADDS 2.1g EXTRA FIBRE 2.

SWAP 100g Minced beef (0g fibre) FOR 100g Quorn mince (7.5g fibre) ADDS 7.5g EXTRA FIBRE 3.

SWAP 150g cooked basmati rice (0.9g fibre) FOR 150g cooked couscous (3.3g fibre) ADDS 2.

4g EXTRA FIBRE 4. SWAP 1 orange (1.9g fibre) FOR 1 pear (4.

6g fibre) ADDS 2.7g EXTRA FIBRE 5. SWAP 30g cashew nuts (1g fibre) FOR 30g almonds (3.

8g fibre) ADDS 2.8g EXTRA FIBRE 6. SWAP 150g cooked rice noodles (1.

7g fibre) FOR 150g cooked medium egg noodles (4.5g fibre) ADDS: 2.8g EXTRA FIBRE 7.

SWAP 80g courgette (0.6g fibre) FOR 80g aubergine (4.1g fibre) ADDS 3.

5g EXTRA FIBRE 8. SWAP 200g baked potato (5.2g fibre) FOR 200g baked sweet potato (10.

4g fibre) ADDS 5.2g EXTRA FIBRE 9. SWAP 1⁄2 mango (o.

8g fibre) FOR 80g raspberries (3g fibre) ADDS 2.2g EXTRA FIBRE 10. .