{"id":2281,"date":"2025-04-04T03:39:15","date_gmt":"2025-04-04T03:39:15","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/2281\/"},"modified":"2025-04-04T03:39:15","modified_gmt":"2025-04-04T03:39:15","slug":"how-to-banish-your-hunger-cravings-by-eating-more-nutritionist-reveals-easy-tips-to-get-more-of-the-nutrient-that-most-adults-are-lacking-and-it-will-help-you-feel-fuller-for-longer","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/2281\/","title":{"rendered":"How to banish your hunger cravings by eating MORE! Nutritionist reveals easy tips to get more of the nutrient that most adults are lacking – and it will help you feel fuller for longer"},"content":{"rendered":"

By SOPHIE HINES FOR YOU MAGAZINE<\/a> <\/p>\n

Published: 09:23 EDT, 3 April 2025 | Updated: 09:28 EDT, 3 April 2025 <\/p>\n

When it comes to healthy eating, protein often holds the limelight, with fitness influencers espousing the virtues of a high protein diet and numerous products in the supermarket bigging up their high protein credentials. Fibre, on the other hand, seems far less glamorous \u2013 but while the evidence suggests most of us are achieving our daily protein needs, the same cannot be said for fibre.<\/p>\n

According to the NHS<\/a>, \u2018most of us need to eat more fibre\u2019. Government guidelines say our dietary fibre intake should be around 30g a day, but adults are eating on average 20g a day. The reason it\u2019s so important is because there is strong evidence that eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes<\/a> and bowel cancer<\/a>.<\/p>\n

In terms of everyday wellness, it also helps us to feel fuller (so you\u2019re less likely to reach for the biscuit tin), and can also help digestion and prevent constipation.<\/p>\n

All in all, the arguments in fibre\u2019s favour seem pretty strong, so how can you get more of it in your diet? We spoke to two nutrition experts for their top tips\u2026<\/p>\n

Maz Packham, nutritional therapist and founder of Nourishful nutrition<\/p>\n

Don\u2019t peel everything you eat \"The <\/p>\n

The skins on vegetables are full of fibre<\/p>\n

When preparing food, leave the skin on potatoes, apples and cucumber for extra fibre (just make sure you wash your vegetables and fruits well first).<\/p>\n

Ditch refined carbs \"An <\/p>\n

An easy swap: white pasta for wholegrain<\/p>\n

Choose wholegrain pasta, rice and bread rather than white varieties for higher fibre content.<\/p>\n

Boost your breakfast \"Sprinkle <\/p>\n

Sprinkle seeds on your go-to breakfast whenever possible<\/p>\n

When making your breakfast, add chia seeds, flaxseeds or oats to smoothies, yoghurt or porridge.<\/p>\n

Follow the half-plate rule \"Leafy <\/p>\n

Leafy greens are a go-to for filling you up<\/p>\n

For every meal, aim for half your plate to be non-starchy vegetables like leafy greens, carrots or bell peppers.<\/p>\n

Alexa Mullane, nutritional therapist and advisor to Wiley\u2019s Finest<\/p>\n

Snack on high-fibre foods \"Hands <\/p>\n

Hands away from the biscuit jar<\/p>\n

Instead of crisps or cakes, try a small handful of nuts, hummus with raw veggies or apple and nut butter instead of biscuits for a snack.<\/p>\n

Add pulses where possible \"Pulses <\/p>\n

Pulses offer a filling fibre boost<\/p>\n

Add a handful of beans or lentils into pasta bakes, bolognaise, or stir fries, and even into lunches like soups or salad. The tins containing pre-cooked beans and lentils are a great staple to have in the cupboard and add to any meal.<\/p>\n

Stock up on seeds and nuts \"Walnuts <\/p>\n

Walnuts are great on a salad<\/p>\n

Then sprinkle them on yoghurt, porridge or salads.<\/p>\n

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