Fibre plays a vital role in keeping you healthy, preventing constipation, lowering cholesterol and stabilising your weight and glucose levels. It also happens to be the preferred food of choice for the healthy gut microbes that keep us thriving.

Given all these health benefits it’s important to make sure you get enough fibre every single day. The recommended daily intake is 25g of fibre for women and 30g for men. There are also several different types of fibre, below are four types identified by experts that we need to eat a balance of for good gut health and regularity. Unfortunately, most of us don’t get nearly enough. However, the good news is a little snack here and there can boost your intake - here’s how to pick the right snacks to up your game.

Soluble fibre

Soluble fibre is found in foods like corn, fruit, barley, oats and lentils. It allows you to feel full for longer by slowing the digestion process as it dissolves in water and forms a gel in your gut.

Snacks high in soluble fibre

Pears are a great source of soluble fibre and go well with the creamy texture of cream cheese, ricotta or nut butters.
Oats aren’t just for breakfast – try them with a banana and some Greek yoghurt for a filling afternoon snack.
Air-popped popcorn is a tasty, satisfying snack you can eat straight from the pack. Opt for the plain, unsalted varieties.

Viscous Fibre

Viscous fibre is a type of soluble fibre found in plant foods such as asparagus, sweet potatoes and barley. As a gel-forming type of fibre it also slows down the digestion and absorption of nutrients so you get that prolonged feeling of fullness, but the added benefit of viscous fibre is its ability to bind cholesterol in your gut so it can't be absorbed.

Snacks high in viscous fibre

Oat bran might be seen as more of a breakfast food, but it can also be used to make some healthy muffins or even just put in a bowl with yoghurt and strawberries.
With summer coming up fast we’re gearing up for mango season. Sweet, juicy mangoes are delicious just as they are or can be frozen for delicious and refreshing snacks.
Just an orange or some apricot on its own will give you all the viscous gel-forming fibre you need.

Insoluble fibre

Insoluble fibre found in nuts, wholegrains, fresh fruit, legumes, green beans and potatoes also contributes to feeling full while helping to prevent constipation by strengthening your stools and removing the waste from your gut at a faster pace.

Snacks high in insoluble fibre

Chickpeas contain high amounts of insoluble fibre. Try flavoured canned chickpeas as a convenient snack, or fava beans, or hummus with wholegrain crackers.
Try a handful of walnuts, peanuts or almonds to boost your intake.
Fresh grapes, strawberries and blueberries are also good sources.

Prebiotic fibre

Otherwise known as readily fermentable fibre, this is a major food source for gut bacteria, so eating enough of is essential for maintaining healthy and diverse gut microbiota.

Snacks high in prebiotic fibre

Bananas are the perfect snack for anyone who is constantly on the go. They’re easy to carry with you to munch on at any point in the day for a boost of energy.
If you’re more of a savoury person, pistachio nuts are great to eat on their own or baked into a bar or protein ball.
Dates stuffed with nut butters are another delicious pint-sized snack that packs a huge punch in both fibre and flavour.

Finally, these snacks contain a combo of the different types of fibre so they really pack a fibre punch:

Grab a bowl of oats and fill it with almonds, banana and delicious berries.
Make a fresh smoothie packed with strawberries, almost ripe banana, honey and orange.
Put a handful of mixed nuts together with almonds, hazelnuts, pistachio nuts and cashews.

Getting your balance of fibre right during the day is an essential part of maintaining a healthy diet and it can also help you avoid becoming constipated. Of course, when life gets busy, there is always the option to include a quality natural multi-fibre supplement to ensure you always keep up.

This handy guide was brought to you in partnership with Nu-Lax who have been looking after people’s digestive health for over 80 years.