Increase the consumption of foods rich in fibre.

Increase consumption of fresh fruit and vegetables (preferably raw), pulses, whole grains and cereals, mushrooms, and nuts. If you prepare soups, purées, juices, or smoothies, do not strain the preparations to not eliminate fibre.

Examples of food preparations to incorporate more fibre in meals
Dishes made with whole grains or pulses, with vegetables, dried fruit, or nuts:

  • Brown rice salad with cucumber, grated carrot, seeds, and sultanas
  • Lentil salad with onion, tomato, and sweetcorn.

With stews:

  • Sautéed peas with onions and mushrooms.
  • Spinach with sultanas and pine nuts.
  • Stewed pulses.
  • Stewed cereals.

With omelettes/scrambled eggs:

  • Omelettes: spinach, aubergine, beans, mushrooms…
  • Scrambled eggs: with garlic, artichokes…

With vegetables and mushrooms:

  • Vegetable soups (unstrained).
  • Steamed, microwaved, or grilled vegetables and/or mushrooms


Foods to snack on
  • Muesli, wholemeal breakfast cereals (sugar-free).
  • Natural yoghurt with oats and sultanas, walnuts and sultanas, seeds, and fruit…
  • Homemade popcorn.
  • A handful of nuts.
  • A handful of dried fruit: sultanas, prunes, apricots…
  • Fruit with skin: apple, grape, pear, peach, plum…
  • Fruit without skin: mango, pineapple, pomegranate…
  • Homemade fruit ice cream and ice lollies.
  • Wholemeal breadsticks with cereals and/or seeds.
  • Wholemeal biscuits.
  • German bread sandwich with whatever you fancy inside.