Whole grains and fibre
Wholemeal bread, oats, brown rice, wholewheat pasta, quinoa and legumes release energy more slowly than refined products and provide fibre. The goal is roughly 25 to 30 g of fibre a day.
Tips
- Gradually replace white products with wholegrain versions.
- Watch cooked starch portions: roughly a closed fist per meal.
- Fibre needs fluids: increase it gradually and drink water to avoid discomfort.
This content is general information and does not replace the advice of a doctor or dietitian. If you have a medical condition, take medication, are pregnant or in doubt, talk to a healthcare professional.