You are looking at consuming approximately 30g of fibre a day, or 10g per meal.  That will keep the intestines moving more freely. It’s a bit of faff to calculate at first but it won’t take long to get the fibre to the correct amout.  As I mentioned oats/porridge are a great source of fibre. Back of packages will have the info you need, or google it.

A simple start is porridge or oats in the morning.  100g of oats gives 10g of fibre.  A serving which is a cupful or 50g will give you 5g.  You can top this up with a hand full (approx. 50g)  Other cereals like shredded wheat, wheetabix ect are good to. .  You can top this up with a hand full (approx. 50g) of nuts and seeds to bump up the fibre.  Add berries with a banana to add variety and fibre.

Recipes 

The recipes are targeted for low carb but the recipies like the spinach and chia seeds are good for fibre. If you are on a low carb diet, fruits and cereals are generally avoided.

Chia seed pudding.

• 6 tablespoon of chia seeds
• 500 ml almond milk (or any milk)
• 2 tbs of coconut powder.
• 1 tsp of cinnamon powder.

Tahini Spinach.

Other breakfasts include omletts and scrambled eggs. Add chorizo to make them interesting

• 1 per serving
• 200g frozen spinach
• 1 tbsp of tahini
• 1/2 tsp of harrisa past/ chipotle paste.

Slowly cook the spinach in a large pot and stir frequently.

Keeping you moving,

Sacha