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Fibre is an important part of a nutritious and balanced diet. Research shows that almost 20 per cent of bowel cancers could be prevented if Australians had enough fibre in their diet. 

It is recommended that men aim for 30 grams of dietary fibre per day and women around 25 grams per day. Dietary fibre that be found in foods like wholegrain breads and cereals, fruit, veggies, seeds, nuts and legumes.

If you’re struggling to get enough fibre in your diet, here are 3 delicious, high-fibre recipes to incorporate into your weekly meal plan:

Beetroot, Pear and Lentil Salad

This Beetroot, Pear and Lentil Salad is vibrant and fresh, and, of course, will fill your tummy with lots of fibre.

Pasta Bake

This Pasta Bake recipe is plant powered, which means it’s meat free. Its protein source is lentils, which are also good source of fibre and great for supporting your bowel health.

PB&J Breaky Smoothie

This Peanut Butter & Jelly Breakfast Smoothie recipe is a timesaver. You can make it the night before, so all you have to do is open the fridge, grab it and go the next day. It contains more than 10 grams of fibre and is filling, nourishing and delicious.

Eating more nutritious foods every day, eating less junk foods and increasing physical activity can help reduce your cancer risk. Learn more about the link between lifestyle factors and cancer.

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Reference: Nagle et al 2015. Cancers in Australia in 2010 attributable to inadequate consumption of fruit, non-starchy vegetables and dietary fibre. Aust N Z J Public Health 39: 422-428. Available from: 10.1111/1753-6405.12449

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