Eat more vegetables, fruit and cereals

Vegetables, fruit and cereals are all rich in fibre and vitamins. Fibre is sometimes called roughage. It is the part of the food which passes through the body without being completely absorbed, and keeps the gut healthy.

Some experts say we should be eating much more fibre than we eat now. The UK Government recommends at least five portions of fruit or vegetables per day.

Some research has shown that people who eat plenty of fruits and vegetables have a lower risk of developing cancer, so it may be helpful to try to eat fresh fruit and vegetables each day, particularly dark green, dark yellow or orange vegetables like:

• spinach
• greens
• sweet potato
• broccoli
• parsnips
• swede
• and carrots.

These contain substances called antioxidants which can play a part in preventing cancer from developing. Tea and green tea also contain antioxidants.

High-fibre foods

• Fresh fruit with the skins left on where possible.
• Fresh vegetables, including potatoes, especially with the skins left on.
• Wholegrain cereals, for example, brown rice.
• Wholemeal pasta and noodles.
• Wholemeal bread.
• Dried fruit, especially prunes.
• High-fibre breakfast cereals like muesli, Weetabix, bran flakes or porridge.