How to banish your hunger cravings by eating MORE! Nutritionist 明らかにする／漏らすs 平易な tips to get more of the nutrient that most adults are 欠如（する）ing - and it will help you feel fuller for longer
When it comes to healthy eating, protein often 持つ／拘留するs the limelight, with fitness influencers espousing the virtues of a high protein diet and 非常に／多数の 製品s in the supermarket bigging up their high protein 信任状. Fibre, on the other 手渡す, seems far いっそう少なく glamorous ? but while the 証拠 示唆するs most of us are 達成するing our daily protein needs, the same cannot be said for fibre.
によれば the NHS, ‘most of us need to eat more fibre’. 政府 指導基準s say our dietary fibre intake should be around 30g a day, but adults are eating on 普通の／平均（する） 20g a day. The 推論する／理由 it’s so important is because there is strong 証拠 that eating plenty of fibre is associated with a lower 危険 of heart 病気, 一打／打撃, type 2 糖尿病 and bowel 癌.
ーに関して／ーの点でs of everyday wellness, it also helps us to feel fuller (so you’re いっそう少なく likely to reach for the 薄焼きパン／素焼陶器 tin), and can also help digestion and 妨げる constipation.
All in all, the arguments in fibre’s favour seem pretty strong, so how can you get more of it in your diet? We spoke to two 栄養 専門家s for their 最高の，を越す tips…
Maz Packham, nutritional therapist and 創立者 of Nourishful 栄養
D on’t peel everything you eat
The 肌s on vegetables are 十分な of fibre
When 準備するing food, leave the 肌 on potatoes, apples and cucumber for extra fibre (just make sure you wash your vegetables and fruits 井戸／弁護士席 first).
溝へはまらせる／不時着する 精製するd carbs
An 平易な 交換（する）: white pasta for wholegrain
Choose wholegrain pasta, rice and bread rather than white varieties for higher fibre content.
上げる your breakfast
ぱらぱら雨 seeds on your go-to breakfast whenever possible
When making your breakfast, 追加する chia seeds, flaxseeds or oats to smoothies, yoghurt or porridge.
Follow the half-plate 支配する
Leafy greens are a go-to for filling you up
For every meal, 目的（とする） for half your plate to be 非，不，無-starchy vegetables like leafy greens, carrots or bell peppers.
Alexa Mullane, nutritional therapist and 助言者 to Wiley’s Finest
軽食 on high-fibre foods
手渡すs away from the 薄焼きパン／素焼陶器 jar
Instead of crisps or cakes, try a small handful of nuts, hummus with raw veggies or apple and nut butter instead of 薄焼きパン／素焼陶器s for a 軽食.
追加する pulses where possible
Pulses 申し込む／申し出 a filling fibre 上げる
追加する a handful of b eans or lentils into pasta bakes, bolognaise, or 動かす fries, and even into lunches like soups or salad. The tins 含む／封じ込めるing pre-cooked beans and lentils are a 広大な／多数の／重要な 中心的要素 to have in the cupboard and 追加する to any meal.
在庫／株 up on seeds and nuts
Walnuts are 広大な／多数の／重要な on a salad
Then ぱらぱら雨 them on yoghurt, porridge or salads.
