How to get more fibre into your diet

Most of us need to eat more fibre and have fewer added sugars in our diet. Eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer.

Government guidelines published in July 2015 say that our dietary fibre intake should increase to 30g a day, as part of a healthy balanced diet. As most adults are only eating an average of about 18g day, we need to find ways of increasing our intake.

Children under the age of 16 don't need as much fibre in their diet as older teenagers and adults, but they still need more than they get currently:

• 2-5 year-olds: need about 15g of fibre a day
• 5-11 year-olds: need about 20g
• 11-16 year-olds: need about 25g

On average, children and teenagers are only getting around 15g or less of fibre a day. Encouraging them to eat plenty of fruit and vegetables and starchy foods (choosing wholegrain versions and potatoes with the skins on where possible) can help to ensure they are eating enough fibre.

Why do we need fibre in our diet?

There is strong evidence that eating plenty of fibre (commonly referred to as roughage) is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer.

Choosing foods with fibre also makes us feel fuller, while a diet rich in fibre can help digestion and prevent constipation.

Find out more about the importance of fibre and when you may need to reduce your intake, in Why is fibre important?

Tips to increase your fibre intake

It's important to get fibre from a variety of sources, as eating too much of one type of food may not provide you with a healthy balanced diet.

To increase your fibre intake you could:

• Choose a higher-fibre breakfast cereal such as plain wholewheat biscuits (like Weetabix) or plain shredded whole grain (like Shredded wheat), or porridge as oats are also a good source of fibre. Find out more about healthy breakfast cereals.
• Go for wholemeal or granary breads, or higher fibre white bread, and choose wholegrains like wholewheat pasta, bulgur wheat or brown rice.
• Go for potatoes with their skins on, such as a baked potato or boiled new potatoes. Find out more about starchy foods and carbohydrates.
• Add pulses like beans, lentils or chickpeas to stews, curries and salads.
• Include plenty of vegetables with meals, either as a side dish or added to sauces, stews or curries. Find out more about how to get your 5 A DAY.
• Have some fresh or dried fruit, or fruit canned in natural juice for dessert. Because dried fruit is sticky, it can increase the risk of tooth decay, so it's better if it is only eaten as part of a meal, rather than as a between-meal snack.
• For snacks, try fresh fruit, vegetable sticks, rye crackers, oatcakes and unsalted nuts or seeds.

Fibre in your daily diet

Listed below is the fibre content of some example meals.

Fibre at breakfast

Two thick slices of wholemeal toasted bread (6.5g of fibre) topped with one sliced banana (1.4g) and a small glass of fruit smoothie drink (1.5g) will give you around 9.4g of fibre.

Fibre at lunch

A baked jacket potato with the skin on (2.6g) with a 200g portion of reduced-sugar and reduced-salt baked beans in tomato sauce (9.8g) followed by an apple (1.2g) will give you around 13.6g of fibre.

Fibre at dinner

Mixed vegetable tomato-based curry cooked with onion and spices (3.3g) with wholegrain rice (2.8g) followed by a lower fat fruit yoghurt (0.4g) will give you around 6.5g of fibre. Bear in mind that fruit yoghurts can sometimes be high in added sugars, so check the label and try to choose lower-sugar versions.

Fibre as a snack

A small handful of nuts can have up to 3g of fibre. Make sure you choose unsalted nuts, such as plain almonds, without added sugars.

Total: Around 32.5g of fibre

Fibre on food labels

The above example is only an illustration, as the amount of fibre in any food can depend on how it is made or prepared and on how much of it you eat. Most pre-packaged foods have a nutrition label on the side or back of the packaging, which often gives you a guide about how much dietary fibre the food contains.

'I did 10 diets in 50 days and found one that really worked'

Andy Leeks set out to lose weight by doing 10 diets in 50 days, and found the only one that really worked was the NHS weight loss plan.

The father of two came up with the pick-and-mix diet idea to see if it would help him remain motivated to keep losing weight.

"By changing my diet regularly, the idea was I'd never get bored, thereby giving myself every chance of success," says Andy, 35, from Kent.

His starting weight was 16 stone (101kg). Over the course of the 50-day experiment, he lost 30.5 pounds (nearly 14kg).

Behind Andy's search for the perfect weight loss method was the desire to put an end to 15 years of yo-yo dieting.

While he lost weight on all of the diets, he felt that the NHS weight loss plan was the only one designed as a plan for life.

"There was only one way of eating out of the 10 that I could stick to long term – and that's the weight loss plan set out by the NHS," he says.

To fit it in with his 50-day timescale, Andy applied the principles of the NHS 12-week weight loss plan, instead of following it to the letter.

The plan is designed to help you lose weight at a safe rate of 0.5kg to 1kg (1lb to 2lb) each week.

"The NHS weight loss plan is basically all the NHS's healthy eating and exercise advice distilled into one handy little structured plan," says Andy.

"It isn't so much a diet as a healthy lifestyle plan that helps you lose weight, but at the same time helps you to develop new, healthier habits."

Diet and exercise

Andy, with the advice of a nutritionist, selected 10 diets that could be easily researched on the internet and did not involve payment.

They were the:

• 5:2 diet
• Special K diet
• NHS weight loss plan
• juice fast
• Atkins diet
• raw food diet
• baby food diet
• calorie counting
• grapefruit diet
• cabbage soup diet

Andy followed each diet for five days before moving on to the next one – hoping the approach would keep him interested.

The exercise component of his weight loss journey was to run 5km during each five-day diet phase. "I ended up running 50km in total and my time improved by just under seven minutes from the first run to the last," he says.

During his five days following the NHS advice, Andy applied the weight loss plan's healthy eating principles, which include:

• planning meals using the advice depicted by the Eatwell Guide
• eating at least five portions of a variety of fruit and veg a day
• eating smaller portions
• not skipping meals, including breakfast

He says the NHS advice helped him get a better understanding of food labels, which proved useful when trying to make healthier choices at the supermarket.

Some of the meals Andy ate while on the NHS regime included:

• homemade chilli con carne
• butternut squash risotto
• pasta with homemade vegetable sauce
• chicken salad with a jacket potato

For more healthy meal ideas, check out Smart Recipes.

'No more guilt'

Andy says following the NHS advice had minimal impact on the rest of his family because he was eating the same food they were.

"Unlike many of the diets I tried, no foods were banned," he says. "You simply eat the same meals – healthy, balanced meals – but in smaller portions.

"If I had a craving for something sweet, I would give in to that craving, but I'd only eat a small amount. I never felt guilty about it."

Apart from the NHS advice, many of the diets he tried involved avoiding certain foods or eating the same type of food over and over.

"By restricting anything, it leads to resentment and anxiety, and makes you crave the very food you're trying to avoid," he says.

"While these diets were easy to stick to for five days, I just couldn't see myself following them for very long.

"For me it was clear that for long-term success, the NHS weight loss advice is the diet that should be followed.

"The beauty is that once you've reached your desired weight, you carry on eating this way. There's nothing to change."

A plan for life

Andy's experiment was fuelled by a desire to find a lifelong healthy eating plan to manage his weight as an alternative to crash diets.

"I was forever losing weight by dieting and then subsequently regaining it, because once I came off the diet I was back to square one," he says.

"I was still the same person with the same sweet tooth, the same appetite, but no better equipped to manage my weight."

After completing his 50-day weight loss adventure, Andy says he is now managing his weight by applying the principles of the NHS weight loss plan.

"The NHS plan equips you with the skills to keep the weight off by helping you to develop healthier habits and teaching you to make healthier choices."

He has recorded his dieting tribulations in detail in his book Minimize Me – 10 Diets to Lose 25lbs in 50 Days.

Further reading

Beware of buying fake or unlicensed medical products sold as slimming products. Get informed and know what you're buying.

Healthy breakfast cereals

With shelves stacked top to bottom with hundreds of brightly coloured boxes competing for your attention, supermarket breakfast cereal aisles can sometimes feel like walking through a minefield.

Make the wrong choice and you or your child could end up with a breakfast cereal high in sugar, fat or salt.

If eaten too often, this can contribute to weight gain and health problems, including tooth decay and high blood pressure.

But whether it's puffed, baked or flaked, cereal can still form part of a healthy, balanced diet.

We've enlisted dietitian Azmina Govindji to sort the shredded wheat from the chaff to help you make a healthier choice.

"While it's important to make healthier choices when it comes to breakfast, it's equally just as important to make sure you eat breakfast regularly and that you enjoy it," says Govindji.

What's a healthy breakfast cereal?

For a healthier option, choose breakfast cereals that contain wholegrains and are lower in sugar, fat and salt.

Examples include:

• wholewheat cereal biscuits
• shredded wholegrain pillows
• porridge oats

Wholegrains contain fibre and B vitamins, among other nutrients. Fibre helps keep our digestive systems healthy.

Research suggests a diet high in fibre may help reduce the risk of developing heart disease and type 2 diabetes.

"Avoid always going for the same brand, as manufacturers regularly modify their recipes," says Govindji.

"Try looking at the nutrition label, and compare brands so you opt for the healthier version."

Mueslis, which usually contain wholegrains and fruit, are often seen as a healthier option, but check the label first – many can be relatively high in fat, added sugar and, in some cases, salt.

Reading nutrition labels

Food labels can help you choose between brands and avoid breakfast cereals high in sugar, fat and salt.

All nutrition information is provided per 100g and per serving, which can be helpful when comparing one cereal with another.

Some brands also use red, amber and green colour coding on the front of the packet, sometimes known as traffic lights. The more greens on the label, the healthier the choice.

Find out more about food labels.

Sugar, fat and salt levels

You can use the per 100g information on the nutrition label to identify breakfast cereals that are:

High in sugar, fat or salt

• high in sugar: more than 22.5g of total sugars per 100g
• high in fat: more than 17.5g of fat per 100g
• high in salt: more than 1.5g of salt per 100g

Low in sugar, fat or salt

• low in sugar: 5g of total sugars or less per 100g
• low in fat: 3g of saturated fat or less per 100g
• low in salt: 0.3g of salt or less per 100g

Serving cereal with milk or yoghurt

Having breakfast cereal is a good opportunity to add calcium to the diet if you serve it with milk or yoghurt. Go for semi-skimmed, 1% or skimmed milk, or lower-fat yoghurt.

"Milk and yoghurt are good sources of calcium and protein," says Govindji. Alternatives to cow's milk include fortified soya, rice and oat drinks.

Find out what types of milk are suitable for young children.

Adding fruit to cereal

Having cereal is also a good opportunity to get some fruit in the diet. Raisins, dried apricots, bananas and strawberries are popular choices and can be added to any cereal, depending on your tastes.

"Adding fruit to cereals is a great way to get kids to eat more fruit," says Govindji. "It also helps them enjoy less sugary cereals, as you get sweetness from the fruit."

You could wash down breakfast with a small glass (150ml) of 100% fruit juice, which also counts towards your 5 A DAY.

How many calories should breakfast provide?

A helpful rule of thumb to maintain a healthy weight is to follow the 400-600-600 approach.

That means having about:

• 400kcal for breakfast (including any drinks and accompaniments)
• 600kcal for lunch (including any drinks and accompaniments)
• 600kcal for dinner (including any drinks and accompaniments)

That leaves you with just enough left over to enjoy a few healthy drinks and snacks throughout the day. This advice is based on a woman's daily recommended calorie intake of 2,000kcal.

"You might get about 150kcal from a 40g serving of cereal," says Govindji. "You could add a medium sliced banana and 200ml of semi-skimmed milk, which altogether would provide about 350kcals.

"You need fuel in the morning, and starting the day with a filling breakfast can help you avoid reaching for a less healthy mid-morning snack to keep you going until lunch."

'My child is hooked on sugary cereals'

If you want to get your child off sugary cereals, Govindji recommends mixing sugary cereals with similar looking lower-sugar ones.

You could then gradually increase the amount of lower-sugar cereal over time to get kids used to them. Or you could let your child pick from a selection of, say, three healthier cereals.

"The fact that your child wants to have breakfast is already a healthy habit," says Govindji. "You don't want to jeopardise that by making breakfast seem suddenly unappealing."

'I don't have time to sit down for breakfast'

It's a sign of the times that people are increasingly abandoning breakfast cereals, one of the earliest convenience foods, for more convenient "on-the-go" options, such as a breakfast muffin and a latte.

If you're short on time in the morning, how about setting the table the night before? You could also grab a pot of porridge on your way to work or have your cereal when you get in.

"Cereals are still one of the best value breakfasts out there," says Govindji. "A bowl of fortified breakfast cereal with milk gives you more nutrients for your penny when compared with most on-the-go breakfast options."

No time for breakfast? Let yourself be tempted by our simple breakfasts designed to whet the appetite of even the most habitual breakfast skipper.

The truth about carbs

"Carbs" are a hotly-debated topic, especially in the weight loss world, due in no small part to the popularity of low-carb diets such as the Atkins, Dukan and South Beach.

The "carbs are bad" mantra from Dr Atkins and co. has left many people confused about carbohydrates and their importance for our health, including maintaining a healthy weight.

Dietitian Sian Porter says: "Carbohydrates are such a broad category and people need to know that not all carbs are the same and it is the type, quality and quantity of carbohydrate in our diet that is important.

"While we should reduce the amount of sugar in our diet, particularly added sugars, we should base our meals on starchy carbs, particularly the less processed wholegrain varieties.

"There is strong evidence that fibre, found in wholegrain versions of starchy carbs for example, is good for our health.”

On this page you can find out all you need to know about carbohydrates, their health benefits, healthier sources of carbohydrates and how they can help you lose weight.

Many people don't get enough fibre.

We are advised to eat about 18g a day.

What are carbs?

Carbohydrates are one of three macronutrients (nutrients that form a large part of our diet) found in food – the others being fat and protein. Hardly any foods contain only one nutrient and most are a combination of carbohydrates, fats and proteins in varying amounts. There are three different types of carbohydrates found in food: sugar, starch and fibre.

• Sugar is found naturally in some foods, including fruit, honey, fruit juices, milk (lactose) and vegetables. Other forms of sugar (for example table sugar) can be added to food and drink such as sweets, chocolates, biscuits and soft drinks during manufacture, or added when cooking or baking at home. Remember: sugar is a carbohydrate but not all carbohydrate are sugars. Find out more about sugar.
• Starch, made up of many sugar units bonded together, is found in foods that come from plants. Starchy foods, such as bread, rice, potatoes and pasta, provide a slow and steady release of energy throughout the day. Find out more about starchy foods.
• Fibre is the name given to the diverse range of compounds found in the cell walls of foods that come from plants. Good sources of fibre include vegetables with skins on, wholegrain bread, wholewheat pasta and pulses (beans and lentils). Find out more about fibre.

Why do we need carbs?

Carbohydrates are important to your health for a number of reasons.

Energy
Carbohydrates should be the body's main source of energy in a healthy balanced diet, providing about 4kcal (17kJ) per gram. They are broken down into glucose (sugar) before being absorbed into the bloodstream. From there, the glucose enters the body's cells with the help of insulin. Glucose is used by your body for energy, fuelling all of your activities, whether going for a run or simply breathing.

Unused glucose can be converted to glycogen found in the liver and muscles. If more glucose is consumed than can be stored as glycogen, it is converted to fat, for long-term storage of energy. High fibre, starchy carbohydrates release sugar into the blood more slowly than sugary foods and drinks.

Disease risk
Vegetables, pulses, wholegrain varieties of starchy foods, and potatoes eaten with their skins on are good sources of fibre. Fibre is an important part of a healthy balanced diet. It can promote good bowel health, reduce the risk of constipation, and some forms of fibre have been shown to reduce cholesterol levels.

Research shows diets high in fibre are associated with a lower risk of cardiovascular disease, type 2 diabetes and bowel cancer. Many people don't get enough fibre. On average, most people in the UK get about 18g of fibre a day. We are advised to eat an average of 30g a day.

Calorie intake
Carbohydrate contains fewer calories gram for gram than fat, and starchy foods can be a good source of fibre, which means they can be a useful part of a weight loss plan. By replacing fatty, sugary foods and drinks with high-fibre starchy foods, it is more likely you will reduce the number of calories in your diet.

Also, high fibre foods add bulk to your meal helping you feel full. "You still need to watch your portion sizes to avoid overeating," says Sian. "Also watch the amount of fat you add when cooking and serving them: this is what increases the calorie content."

Should I cut out carbohydrates?

While we can most certainly survive without sugar, it would be quite difficult to eliminate carbohydrates entirely from your diet. Carbohydrates are the body's main source of energy. In their absence, your body will use protein and fat for energy.

It may also be hard to get enough fibre, which is important for a healthy digestive system and to prevent constipation. Healthy sources of carbohydrates such as starchy foods, vegetables, fruits, legumes and lower fat dairy products are also an important source of nutrients such as calcium, iron and B vitamins.

Cutting out carbohydrates from your diet could put you at increased risk of a deficiency in certain nutrients, leading to health problems, unless you're able to make up for the nutritional shortfall with healthy substitutes.

Replacing carbohydrates with fats and higher fat sources of protein could increase your intake of saturated fat, which can raise the amount of cholesterol in your blood – a risk factor for heart disease.

When you are low on glucose, the body breaks down stored fat to convert it into energy. This process causes a build-up of ketones in the blood, resulting in ketosis. Ketosis as a result of a low carbohydrate diet can be linked, at least in the short term, to headaches, weakness, nausea, dehydration, dizziness and irritability.

Try to limit the amount of sugary foods you eat and instead include healthier sources of carbohydrate in your diet such as wholegrains, potatoes, vegetables, fruits, legumes and lower fat dairy products. Read the British Dietetic Association's review of low-carb diets, including the paleo, Dukan, Atkins, and South Beach diets.

Don't protein and fat provide energy?

While carbohydrates, fat and protein are all sources of energy in the diet, the amount of energy that each one provides varies:

• carbohydrate provides: about 4kcal (17kJ) per gram
• protein provides: 4kcal (17kJ) per gram
• fat provides: 9kcal (37kJ) per gram

In the absence of carbohydrates in the diet your body will convert protein (or other non-carbohydrate substances) into glucose, so it's not just carbohydrates that can raise your blood sugar and insulin levels.

If you consume more calories than you burn from whatever source, you will gain weight. So cutting out carbohydrates or fat does not necessarily mean cutting out calories if you are replacing them with other foods containing the same amount of calories.

Are carbohydrates more filling than protein?

Carbohydrates and protein contain roughly the same number of calories per gram but other factors influence the sensation of feeling full such as the type and variety of food eaten, eating behaviour and environmental factors, such as portion size and availability of food choices.

The sensation of feeling full can also vary from person to person. Among other things, protein-rich foods can help you feel full and we should have some beans, pulses, fish, eggs, meat and other protein foods as part of a healthy balanced diet. But we shouldn't eat too much of these foods. Remember that starchy foods should make up about a third of the food we eat and we all need to eat more fruit and vegetables.

How much carbohydrate should I eat?

The Government's healthy eating advice, illustrated by the Eatwell Guide, recommends that just over a third of your diet should be made up of starchy foods, such as potatoes, bread, rice and pasta, and another third should be fruit and vegetables. This means that over half of your daily calorie intake should come from starchy foods, fruit and vegetables.

What carbohydrates should I be eating?

Data from the National Diet and Nutrition Survey, which looks at food consumption in the UK, shows that most of us should also be eating more fibre and starchy foods and fewer sweets, chocolates, biscuits, pastries, cakes and soft drinks with added sugar. These are usually high in sugar and calories, which can increase the risk of tooth decay and contribute to weight gain if you eat them too often, while providing few other nutrients.

Fruit, vegetables, pulses and starchy foods (especially wholegrain varieties) provide a wider range of nutrients (such as vitamins and minerals) which can benefit our health. The fibre in these foods can help to keep your bowels healthy and adds bulk to your meal, helping you to feel full.

Sian says: "Cutting out a whole food group (such as starchy foods) as some diets recommend could put your health at risk because as well as cutting out the body's main source of energy you'd be cutting back essential nutrients like B vitamins, zinc and iron from your diet."

How can I increase my fibre intake?

To increase the amount of fibre in your diet, aim for at least five portions of a variety of fruit and veg a day, go for wholegrain varieties of starchy foods and eat potatoes with skins on. Try to aim for an average intake of 30g of fibre a day.

Here are some examples of the typical fibre content in some common foods:

• two breakfast wheat biscuits (approx. 37.5g) – 3.6g of fibre
• one slice of wholemeal bread – 2.5g (one slice of white bread – 0.9g)
• 80g of uncooked wholewheat pasta – 7.6g
• one medium (180g) baked potato (with skin) – 4.7g
• 80g (4 heaped tablespoons) of cooked runner beans – 1.6g
• 80g (3 heaped tablespoons) of cooked carrots – 2.2g
• 1 small cob (3 heaped tablespoons) of sweetcorn – 2.2g
• 200g of baked beans – 9.8g
• 1 medium orange – 1.9g
• 1 medium banana – 1.4g

Can eating low GI (glycaemic index) foods help me lose weight?

The glycaemic index (GI) is a rating system for foods containing carbohydrates. It shows how quickly each food affects glucose (sugar) levels in your blood, when that food is eaten on its own. Some low GI foods, such as wholegrain foods, fruit, vegetables, beans and lentils are foods we should eat as part of a healthy balanced diet. However, using GI to decide whether foods or a combination of foods are healthy or can help with weight reduction can be misleading.

Although low GI foods cause blood sugar levels to rise and fall slowly, and which may help you to feel fuller for longer, not all low GI foods are healthy. For example, watermelon and parsnips are high GI foods, while chocolate cake has a lower GI value. Also, the cooking method and eating foods in combination as part of a meal, will change the GI rating. Therefore, GI alone is not a reliable way of deciding whether foods or combinations of foods are healthy or will help you to lose weight.

Find out more about the glycaemic index (GI).

Do carbohydrates make you fat?

Any food can be fattening if you overeat. Whether your diet is high in fat or high in carbohydrates, if you frequently consume more energy than your body uses you are likely to put on weight. In fact, gram for gram, carbohydrate contains fewer than half the calories of fat and wholegrain varieties of starchy foods are good sources of fibre. Foods high in fibre add bulk to your meal and help you to feel full.

However, foods high in sugar are often high in calories and eating these foods too often can contribute to you becoming overweight. There is some evidence that diets high in sugar are associated with an increased energy content of the diet overall, which over time can lead to weight gain.

"When people cut out carbs and lose weight, it's not just carbs they're cutting out, they're cutting out the high-calorie ingredients mixed in or eaten with it, such as butter, cheese, cream, sugar and oil," says Sian. "Eating too many calories – whether they are carbs, protein or fat – will contribute to weight gain."

Can cutting out wheat help me lose weight?

Some people point to bread and other wheat-based foods as the main culprit for their weight gain. Wheat is found in a wide range of foods, from bread, pasta and pizza, to cereals and many other foods. However, there is no evidence that wheat is more likely to cause weight gain than any other food.

Unless you have a diagnosed health condition such as wheat allergy, wheat sensitivity or coeliac disease, there is little evidence that cutting out wheat and other grains from your diet would benefit your health. Grains, especially wholegrains, are an important part of a healthy balanced diet. Wholegrain, wholemeal and brown breads give us energy and contain B vitamins, vitamin E, fibre and a wide range of minerals.

White bread also contains a range of vitamins and minerals, but it has less fibre than wholegrain, wholemeal or brown breads. If you prefer white bread, look for higher-fibre options. Grains are also naturally low in fat.

Find out if cutting out bread could help ease bloating or other digestive symptoms.

Should people with diabetes avoid carbs?

Diabetes UK recommends that people with diabetes should try to eat a healthy balanced diet, as depicted in the Eatwell Guide, and to include starchy foods at every meal. Steer clear of cutting out entire food groups. It is recommended that everyone with diabetes sees a registered dietitian for specific advice on their food choices. Your GP can refer you to a registered dietitian.

Diabetes UK says there is some evidence which suggests that low-carb diets can lead to weight loss and improvements in blood glucose control in people with type 2 diabetes in the short term. However, it is unclear whether the diet is a safe and effective way to manage type 2 diabetes in the long term.

Weight loss from a low-carb diet may be because of a reduced intake of calories overall and not specifically as a result of eating less carbohydrate. There is also not enough evidence to support the use of low-carb diets in people with type 1 diabetes.

Douglas Twenefour, Diabetes UK clinical adviser, says: "When considering a low-carbohydrate diet as an option, people with diabetes should be made aware of possible side effects such as the risk of hypoglycaemia (low blood sugar). We also advise that people with diabetes discuss the amount of carbohydrate to be restricted with their healthcare team.

"The best way to manage diabetes is by taking prescribed medications and by maintaining a healthy lifestyle that includes plenty of physical activity and a balanced diet that is low in saturated fat, salt and sugar and rich in fruit and vegetables, without completely cutting out any particular food groups."

Read Diabetes UK's review of the evidence on low-carb diets and their conclusions.

What's the role of carbohydrates in exercise?

Carbohydrates, fat and protein all provide energy, but exercising muscles rely on carbohydrates as their main source of fuel. However, muscles have limited carbohydrates stores (glycogen) and they need to be topped up regularly to keep your energy up. A diet low in carbohydrates can lead to a lack of energy during exercise, early fatigue and delayed recovery.

When is the best time to eat carbohydrates?

When you should eat carbohydrates particularly for weight loss is the subject of much debate, but there's little scientific evidence that one time is better than any other. It is recommended that you base all your meals around starchy carbohydrate foods, try and choose higher-fibre, wholegrain varieties when you can.

How to involve your child in being healthy

Children are more likely to keep to a healthy lifestyle if it's made fun for them. Here are some ideas for how to help them prepare, and even cook, their own meals and choose activities they enjoy.

Recommended physical activity levels

• Children aged under 5 should do 3 hours every day
• Older children (5-18) should do 1 hour every day

As a general rule, children should aim to include in their daily diet:

• at least five portions of a variety of fruit and vegetables (5 A DAY)
• meals based on starchy foods, such as potatoes, bread, pasta and rice – choose wholegrain varieties when possible
• some milk and dairy products – choose low-fat options where you can
• some foods that are good sources of protein, such as meat, fish, eggs, and beans and lentils

Educate your children about food

Whether your child is in reception or year 6, it's always a good time to teach them how to take care of their bodies.

• Take your child food shopping with you and help them prepare a meal by themselves.
• Get your children used to cooking healthy food by letting them help with these Change4Life healthy recipes.
• Explain to your child how to get the balance of their diet right using the eatwell plate. It shows how much you should eat from each food group.
• Show your child how to read food labels – for example, to check the sugar and fat in snacks. Even small children can understand the traffic light coding on some food packs.
• Cooking tips on Change4Life can be used by children to learn simple techniques.
• Young children (aged five to six) can make their own cookbook, choosing their favourite healthy recipes, getting tips on being a top chef, and even making a shopping list.

Make physical activity fun for children

Physical activity is an important part of achieving a healthy weight. It's recommended children have at least 60 minutes of physical activity a day.

For more on how much activity children should do and what counts as activity:

• if your child is under five, read physical activity guidelines for children
• if your child is aged 5 to 18, read physical activity guidelines for children and young people

If your child isn't used to being active, encourage them to start with what they can do and build up to 60 minutes a day.

They're more likely to stick to their new activity levels if you let them choose the type of activity they're comfortable with.

• Older children might like to use their smartphone to increase their activity levels. There are lots of great fitness apps. Map My Walk is a free app that counts your steps when going for a walk (or jog) and counts the calories used, too. Or they could use a pedometer or step counter to keep track of how many steps they're taking.
• Look for little ways to get your child moving throughout the day, such as playing hide-and-seek and tag (for younger children), and walking or scootering to school.
• Be sensitive to your child's needs. If they feel uncomfortable participating in sports, help them find an activity they will enjoy without feeling embarrassed, such as dancing, skipping or cycling. Some will prefer to take part in a team activity rather than solo pursuits.

How school can help keep your child healthy

The school your child attends should provide opportunities for physical activity and healthy food at lunchtime.

Some schools will help ensure your child does not bring unhealthy foods to school by working with parents to set guidelines on healthy packed lunches.

Schools also often offer a range of after-school activity clubs in football, netball, dancing, martial arts, gymnastics and so on. These are a great way for your child to boost their activity levels.

• Check with your child's school exactly how much time they spend on physical activity each day so you have an idea of the shortfall (if any) they need to make up on school days.
• Read about dancing for fitness and find out more about cycling for beginners.
• Join Change4Life for free and your child will get their own personalised activity plan full of good ideas for getting moving.

Get healthy as a family

Any changes to your child's diet and lifestyle are much more likely to be accepted if they involve the whole family.

Use these 10 tips to help the whole family embrace a healthier lifestyle:

1. Eat at the table together – studies show families who have regular meals at the table with no distractions (such as television) are more likely to be a healthy weight.

2. Include children in family activities – such as walking the dog, washing the car, mowing the lawn, or a family bike ride. They won't see it as exercise, just fun. Get more ideas for free family activities.

3. Ban "sweetened" drinks from the home – persuade your children to drink water instead. Fizzy drinks, fruit drinks, sports drinks, milky drinks with added sugar, and even 100% fruit juice are high in calories. Children tend to drink fewer sweet drinks when they're not freely available in the home. Find out more about healthy drinks for children.

4. Make sure the whole family eats breakfast every day – children who eat breakfast are less likely to overeat later in the day. If time is an issue, choose speedy yet healthy items such as peanut butter on wholemeal toast, or porridge and fruit. For inspiration, here are five healthy breakfasts.

5. Decrease screen time – and put physical activity in its place. Drag the kids away from the TV, computer and games console, and instead get active as a family by walking, cycling, going to the park or playground, or swimming together. Here are 10 ways to get active with your children.

6. Get active on holiday – it's the perfect opportunity to get fit and have fun. You could try a specific activity-focused break, such as cycling or hiking, or choose a destination where you can do a variety of activities.

Children generally love camping holidays. There's lots of scope for activity for children of all ages, from putting up the tent to nature hikes. Read more about family activity holidays. Use the Change4Life activity planner to get children active during school holidays at home.

7. Prepare more meals at home – it takes a little longer, but this way you can control what you put in food. You can read food labels, use healthier ingredients, and control how much sugar and salt you use. Here are some tasty, quick and healthy recipes ideal for midweek evening meals.

8. Have healthier takeaways – you don't have to give up takeaways completely, just make smarter choices. For instance, have mushy peas with your fish and chips and don't eat all the batter around the fish. Order lower-fat pizza toppings like vegetables, ham and prawns instead of salami and four-cheese. And with Indian takeaways, go for tomato-based sauces such as madras instead of cream-based kormas and masalas. Read more about healthier takeaways.

9. Avoid over-sized portions – portion sizes have increased over the years and it's one of the reasons children become overweight. Start meals with small servings and let your child ask for more if they're still hungry. Avoid giving adult-sized plates to younger children – it can encourage them to eat too much.

10. Walk for charity – doing regular charity walks is a great way for the whole family to get fit. Events are held across the country and are aimed at all ages, levels and abilities. Google "charity walks" to find local events.

What can I do if my child is very overweight?

If your child is very overweight, there's lots you can do to help them become a healthy weight as they grow.

Weight checks

Every so often, check whether your child is moving into a healthy weight range with our Healthy weight calculator.

Very overweight children tend to grow up to be very overweight adults, which can lead to health problems such as type 2 diabetes, heart disease and certain cancers.

Research shows children who achieve a healthy weight tend to be fitter, healthier, better able to learn, and are more self-confident. They're also less likely to have low self-esteem and be bullied.

As a parent, there's lots you can do to help your child become a healthier weight. Getting them to be more active and eat well is important. Here's practical advice to help you.

Listen to your child's concern about their weight. Overweight children often know they have a weight problem, and they need to feel supported and in control of their weight.

Let them know that you love them, whatever their weight, and that all you want is for them to be healthy and happy.

Steps for success

Medical help

If your child is very overweight, or if they have other health conditions, it’s a good idea to ask for support. See suggested support networks at the bottom of the page.

Here are five key ways to help your child achieve a healthy weight. You can read this whole page or click on the links below to go directly to the topic you want to know about:

• Be a good role model
• Encourage 60 minutes of physical activity a day
• Keep to child-size portions
• Eat healthy meals, drinks and snacks
• Less screen time and more sleep!

If your child has a medical condition, the advice in this article may not be relevant. You should check with their GP or hospital doctor first.

Be a good role model

One of the best ways to instil good habits in your child is to be a good role model. Children learn by example. One of the most powerful ways to enourage your child to be active and eat well is to do so yourself.

Set a good example by going for a walk or bike ride instead of watching TV or surfing the internet. Playing in the park or swimming with your children shows them being active is fun.

• Any changes you make to your child's diet and lifestyle are much more likely to be accepted if the changes are small and involve the whole family. Here are 10 ways to get healthy as a family.
• If you're not sure what activities you'd like to try as a family, use this What's your sport? tool to find out what you're best suited to.

Get active

Very overweight children don't need to do more exercise than slimmer children. Their extra body weight means they will naturally burn more calories for the same activity.

All children need about 60 minutes of physical activity a day for good health, but it doesn't need to be all at once. Several short 10-minute or even five-minute bursts of activity throughout the day can be just as good as an hour-long stretch.

For younger children it can take the form of active play, such as ball games, chasing games like "it" and "tag", riding a scooter, and using playground swings, climbing frames and see-saws.

For older children it could include riding a bike, skateboarding, walking to school, skipping, swimming, dancing and martial arts.

If your child isn't used to being active, encourage them to start with what they can do and build up to 60 minutes a day. They're more likely to stick to their new activity levels if you let them choose the type of activity they're comfortable with.

Walking or cycling short distances instead of using the car or bus is a great way to be active together as a family – and you'll save money, too.

• Find out the amount and type of physical activity recommended for under-5s.
• Find out the amount and type of physical activity recommended for children and young people aged 5 to 18.
• Join Change4Life for free and your child will get their own personalised activity plan full of good ideas for getting moving.

Child-size portions

Try to avoid feeding your child large portions. A good rule of thumb is to start meals with small servings and let your child ask for more if they're still hungry.

Try not to make your child finish everything on the plate or eat more than they want to. And avoid using adult-size plates for younger children as it encourages them to eat oversized portions.

Beware of high-calorie foods. Calories are a measure of the energy in food – knowing how many calories your child consumes each day, and balancing that with the amount of energy they use up in activity, will help them reach and stay at a healthy weight.

• This article helps you and your child understand calories.
• Keep track of your child's daily calorie intake with MyFitnessPal's free online calorie counter (also available as an app).
• Find out how many calories children aged 7 to 10 need and how many calories teenagers need.
• Explain to your child how to get the balance of their diet right using the eatwell guide – it shows how much they should eat from each food group.
• Read more about what counts as a balanced diet.
• Get ideas for healthy packed lunches.

Eat healthy meals

Children, just like adults, should aim to eat five or more portions of fruit and vegetables everyday. They're a great source of fibre and vitamins and minerals.

Getting 5 A DAY shouldn't be too difficult. Almost all fruit and vegetables count towards your child's 5 A DAY, including fresh, tinned, frozen and dried.

Juices, smoothies, beans and pulses also count.

Be aware though that unsweetened 100% fruit juice, vegetable juice and smoothies can only ever count as a maximum of one portion of their 5 A DAY.

For example, if they have two glasses of fruit juice and a smoothie in one day, that still only counts as one portion.

Their combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day – which is a small glass.

For example, if they have 150ml of orange juice and 150ml smoothie in one day, they’ll have exceeded the recommendation by 150ml.

When fruit is blended or juiced, it releases the sugars which increases the risk of tooth decay so it’s best to drink fruit juice or smoothies at mealtimes.

Discourage your child from having sugary or high-fat foods like sweets, cakes, biscuits, some sugary cereals, and sugar-sweetened soft and fizzy drinks. These foods and drinks tend to be high in calories and low in nutrients.

Aim for your child to get most of their calories from healthier foods such as fruit and vegetables, and starchy foods like bread, potatoes, pasta and rice (preferably wholemeal). And switch sweetened drinks for water.

• Fussy eater? Not a problem with these tips to help your kids enjoy their 5 A DAY.
• Tasty 5 A DAY family-friendly recipes.
• Find out more about healthy drinks for children.
• Swap high-fat foods for these healthier alternatives.
• Try these sugar swaps – healthier swaps for breakfast, snacks and puddings.
• Ideas for sugar swaps when you shop.

Less screen time and more sleep!

Help your children avoid sitting and lying around too much, as it makes it more likely for them to put on weight. Limit the amount of time your child spends on inactive pastimes such as watching television, playing video games and playing on electronic devices.

There's no hard and fast advice on how much is too much, but experts advise children should watch no more than two hours of television each day – and remove all screens (including mobile phones) from their bedroom at night.

It also helps children stay trim if they sleep well. It's been shown that children who don't have the recommended amount of sleep are more likely to be overweight. The less children sleep, the greater the risk of them becoming obese. Lack of sleep can also affect their mood and behaviour.

• Find out how much sleep children need according to their age.
• How screens impair children's sleep.
• Sleep tips for children.
• Hidden causes of weight gain.

Getting support

If you've received a letter about your child's weight after they were measured at school, you can use the contact number on the letter to speak to a health worker and get more information about what you can do and what support is available in your area.

Your GP or practice nurse can give you further advice. They also may be able to refer you to a local weight management programme for children, such as those run by MEND and More Life.

These programmes are often free to attend through your local health authority, and typically involve a series of weekly group workshop sessions with other parents and their children. You'll learn more about the diet and lifestyle changes that can help your child achieve a healthy weight.

What can I do if my child is overweight?

If your child is overweight, there's lots you can do to help them become a healthy weight as they grow.

No diets!

Don’t be tempted to put your child on a weight-loss diet. Forcing an overweight child to go hungry can backfire, making them crave food even more.

Your child's still growing, so try to maintain their weight while they continue to grow in height. This way they will grow taller without necessarily adding pounds, and their weight could move into a healthier range.

As a parent, it can sometimes be difficult to tell that your child is overweight. A child may not look particularly heavy to be overweight. And because more children are becoming heavier at a younger age, we've become used to seeing bigger children.

Research shows children who achieve a healthy weight tend to be fitter, healthier, better able to learn, and more self-confident. They're also less likely to have low self-esteem or be bullied. And they're much less likely to have health problems in later life.

As a parent, there's lots you can do to help your child become a healthier weight. Getting them to be more active and eat well is important. Here's lots of practical advice to help you.

If your child has a medical condition, the advice in this article may not be relevant and you should check first with their GP or hospital doctor.

Steps for success

Weight checks

Every so often, check whether your child is moving into a healthy weight range with our Healthy weight calculator.

Here are five key ways you can help your child maintain a healthy weight. You can read this whole page or click on the links below to go directly to the topic you want to know about:

• Be a good role model
• Encourage 60 minutes of physical activity a day
• Keep to child-size portions
• Eat healthy meals, drinks and snacks
• Less screen time and more sleep!

Be a good role model

One of the best ways to instil good habits in your child is for you to be a good role model. Children learn by example. One of the most powerful ways to encourage your child to be active and eat well is to do so yourself.

Set a good example by going for a walk or bike ride instead of watching TV or surfing the internet. Playing in the park or swimming with your children shows them being active is fun, and it's a great way for you all to spend time together.

• Any changes you make to your child's diet and lifestyle are much more likely to be accepted if the changes are small and involve the whole family. Here are 10 ways to get healthy as a family.
• If you're not sure what activities you'd like to try as a family, use this What's your sport? tool to find out what you're best suited to.
• Physical activity may be more appealing for your child if you do something as a family. Here are 10 ways to get active with your kids.
• Get ideas for getting children involved in switching to a healthier lifestyle.

Get active

Overweight children don't need to do more exercise than slimmer children. Their extra body weight means they will naturally burn more calories for the same activity.

All children need about 60 minutes of physical activity a day for good health, but it doesn't need to be all at once. Several short 10-minute or even five-minute bursts of activity throughout the day can be just as good as an hour-long stretch.

For younger children, it can take the form of active play, such as ball games, chasing games like "it" and "tag", riding a scooter, and using playground swings, climbing frames and see-saws.

For older children it could include riding a bike, skateboarding, walking to school, skipping, swimming, dancing and martial arts.

Walking or cycling short distances instead of using the car or bus is a great way to be active together as a family – and you'll save money, too.

• Find out the amount and type of physical activity recommended for under-5s.
• Find out the amount and type of physical activity recommended for children and young people aged 5 to 18.
• Join Change4Life for free and your child will get their own personalised activity plan full of good ideas for getting moving.

Child-size portions

Try to avoid feeding your child oversized portions. There's very little official guidance on precisely how much food children require, so you'll need to use your own judgement.

A good rule of thumb is to start meals with small servings and let your child ask for more if they're still hungry.

Try not to make your child finish everything on the plate or eat more than they want to. And avoid using adult-size plates for younger children as it encourages them to eat oversized portions.

It may also help if you encourage your child to eat slowly and have set mealtimes. You can use mealtimes as an opportunity to catch up on what's happened during the day.

• Explain to your child how to get the balance of their diet right using the eatwell guide – it shows how much they should eat from each food group.
• Read more about what counts as a balanced diet.
• Knowing the calorie content of foods can be useful – here's information to help you and your child understand calories.
• Get ideas for healthy packed lunches.

Eat healthy meals

Children, just like adults, should aim to eat five or more portions of fruit and vegetables everyday. They're a great source of fibre and vitamins and minerals.

Getting 5 A DAY shouldn't be too difficult. Almost all fruit and vegetables count towards your child's 5 A DAY, including fresh, tinned, frozen and dried.

Juices, smoothies, beans and pulses also count.

Be aware that unsweetened 100% fruit juice, vegetable juice and smoothies can only ever count as a maximum of one portion of their 5 A DAY.

For example, if they have two glasses of fruit juice and a smoothie in one day, that still only counts as one portion.

Their combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day – which is a small glass.

For example, if they have 150ml of orange juice and 150ml smoothie in one day, they’ll have exceeded the recommendation by 150ml.

When fruit is blended or juiced, it releases the sugars which increases the risk of tooth decay so it’s best to drink fruit juice or smoothies at mealtimes.

Discourage your child from having sugary or high-fat foods like sweets, cakes, biscuits, some sugary cereals, and sugar-sweetened soft and fizzy drinks. These foods and drinks tend to be high in calories and low in nutrients.

Aim for your child to get most of their calories from healthier foods such as fruit and vegetables, and starchy foods such as bread, potatoes, pasta and rice (preferably wholemeal). And switch sweetened soft drinks for water.

• Fussy eater? Not a problem with these tips to help your kids enjoy their 5 A DAY.
• Tasty 5 A DAY family-friendly recipes.
• Find out how many soft or fizzy drinks children can have a day.
• Find out more about healthy drinks for children.
• Swap high-fat foods for these healthier alternatives.
• Try these sugar swaps – healthier swaps for breakfast, snacks and puddings.
• Ideas for sugar swaps when you shop.

Less screen time and more sleep!

Alongside the advice to get them moving more is the need to reduce the time they spend sitting or lying down in the day. Help your children avoid sitting and lying around too much as this makes them more likely to put on weight. Limit the time they spend on inactive pastimes like watching TV, playing video games and playing on electronic devices.

There's no hard and fast advice on how much is too much, but experts advise that children should watch no more than two hours of television each day. And remove all screens (including mobile phones) from their bedroom at night.

It also helps children stay trim if they sleep well. It's been shown that children who don't have the recommended amount of sleep are more likely to be overweight. The less children sleep, the greater the risk of them becoming obese. Lack of sleep can also affect their mood and behaviour.

• Find out how much sleep children need according to their age.
• How screens impair children's sleep.
• Sleep tips for children.
• Hidden causes of weight gain.

If your child has a medical condition, the advice in this article may not be relevant and you should check with their GP or hospital doctor first.

Healthy-weight children: advice for parents

If your child is a healthy weight, there's lots you can do as a parent to help them stay a healthy size as they grow.

Weight checks

Read more about your child's BMI (body mass index) and how it is measured.

Research shows children who stay a healthy weight tend to be fitter, healthier, better able to learn, and more self-confident. They're also much less likely to have health problems in later life.

Children whose parents encourage them to be active and eat well are more likely to stay a healthy weight and grow up healthy.

Check their BMI every now and then using using our BMI calculator to make sure they stay in the healthy range.

Steps for success

Here are five key ways you can help your child maintain a healthy weight. You can read this whole page or click on the links below to go directly to the topic you want to know about:

• Be a good role model
• Encourage 60 minutes of physical activity a day
• Keep to child-size portions
• Eat healthy meals, drinks and snacks
• Less screen time and more sleep!

Be a good role model

One of the best ways to instil good habits in your child is for you to be a good role model. Children learn by example. One of the most powerful ways to encourage your child to be active and eat well is to do so yourself.

Set a good example by going for a walk or bike ride instead of watching TV or surfing the internet. Playing in the park or swimming with your children shows them being active is fun. It's also a great opportunity for you all to spend time together.

• Any changes you make to your child's diet and lifestyle are much more likely to be accepted if the changes are small and involve the whole family. Here are 10 ways to get healthy as a family.
• Get inspiration with these 10 ways to get active with your kids.
• If you're not sure what activities you'd like to try as a family, use this What's your sport? tool to find out what you're best suited to.

Get active

Children need about 60 minutes of physical activity a day for good health, but it doesn't need to be all at once. Several short 10-minute or even five-minute bursts of activity throughout the day can be just as good as an hour-long stretch.

For younger children, it can take the form of active play, such as ball games, chasing games like "it" and "tag", riding a scooter, and using playground swings, climbing frames and see-saws.

For older children it could include riding a bike, skateboarding, walking to school, skipping, swimming, dancing and martial arts.

Walking or cycling short distances instead of using the car or bus is a great way to be active together as a family – and you'll save money, too.

• Find out the amount and type of physical activity recommended for under-5s.
• Find out the amount and type of physical activity recommended for children and young people aged 5 to 18.
• Join Change4Life for free and your child will get their own personalised activity plan full of good ideas for getting moving.

Child-size portions

Try to avoid feeding your child oversized portions. There's very little official guidance on precisely how much food children require, so you'll need to use your own judgement.

A good rule of thumb is to start meals with small servings and let your child ask for more if they are still hungry.

Try not to make your child finish everything on the plate or eat more than they want to. And avoid using adult-size plates for younger children as it encourages them to eat oversized portions.

It may also help if you encourage your child to eat slowly and have set mealtimes. You can use mealtimes as an opportunity to catch up on what's happened during the day.

• Explain to your child how to get the balance of their diet right using the eatwell guide – it shows how much they should eat from each food group.
• Read more about what counts as a balanced diet.
• Get ideas for healthier school packed lunches.
• Ideas for getting children involved in switching to a healthier lifestyle.

Eat healthy meals

Children, just like adults, should aim to eat five or more portions of fruit and vegetables everyday. They're a great source of fibre and vitamins and minerals.

Getting 5 A DAY shouldn't be too difficult. Almost all fruit and vegetables count towards your child's 5 A DAY, including fresh, tinned, frozen and dried. Juices, smoothies, beans and pulses also count.

Children, just like adults, should aim to eat five or more portions of fruit and vegetables everyday. They're a great source of fibre and vitamins and minerals.

Getting 5 A DAY shouldn't be too difficult. Almost all fruit and vegetables count towards your child's 5 A DAY, including fresh, tinned, frozen and dried.

Juices, smoothies, beans and pulses also count.

Be aware that unsweetened 100% fruit juice, vegetable juice and smoothies can only ever count as a maximum of one portion of their 5 A DAY.

For example, if they have two glasses of fruit juice and a smoothie in one day, that still only counts as one portion.

Their combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day – which is a small glass.

For example, if they have 150ml of orange juice and 150ml smoothie in one day, they’ll have exceeded the recommendation by 150ml.

When fruit is blended or juiced, it releases the sugars which increases the risk of tooth decay so it’s best to drink fruit juice or smoothies at mealtimes.

Discourage your child from having sugary or high-fat foods like sweets, cakes, biscuits, some sugary cereals, and sugar-sweetened soft and fizzy drinks. These foods and drinks tend to be high in calories and low in nutrients.

Aim for your child to get most of their calories from healthier foods such as fruit and vegetables, and starchy foods such as bread, potatoes, pasta and rice (preferably wholemeal). And switch sweetened soft drinks for water.

• Fussy eater? Not a problem with these tips to help your kids enjoy their 5 A DAY.
• Tasty 5 A DAY family-friendly recipes.
• Find out more about healthy drinks for children.
• Try these sugar swaps – healthier swaps for breakfast, snacks and puddings.
• Ideas for sugar swaps when you shop.

Less screen time and more sleep!

Help your children avoid sitting and lying around too much, as it makes it more likely for them to put on weight.

Limit the amount of time your child spends on inactive pastimes such as watching television, playing video games and playing on electronic devices.

There's no hard and fast advice on how much is too much, but experts advise children should watch no more than two hours of television each day – and remove all screens (including mobile phones) from their bedroom at night.

It also helps children stay trim if they sleep well. It's been shown children who don't have the recommended amount of sleep are more likely to be overweight. The less children sleep, the greater the risk of them becoming obese. Lack of sleep can also affect their mood and behaviour.

• Find out how much sleep children need according to their age.
• How screens impair children's sleep.
• Sleep tips for children.

Should you cut out bread to stop bloating?

Is eating bread giving you bloating and other digestive symptoms? If so, you could be "sensitive" to wheat. Cutting out bread or changing the type you eat may help.

What's with wheat?

There are three key health problems caused by wheat.

• Wheat allergy: reactions usually begin within minutes and include itching, rash, tongue or lip swelling and wheezing. See your GP for referral to an NHS allergy clinic.
• Coeliac disease: also known as gluten intolerance, is a common digestive condition where your intestine can't absorb gluten found in wheat, barley, oats and rye. See your GP for a blood test.
• Wheat sensitivity: symptoms like bloating, cramps, diarrhoea and sickness come on quite slowly, usually hours after eating wheat. There is no diagnostic test.

More and more of us claim to suffer from a wheat allergy, so we shun bread and other wheat-based foods like pasta and cereals.

Genuine food allergy is, in fact, rarely to blame, say experts. But wheat sensitivity (also known as wheat intolerance) or simply trouble digesting wheat is increasingly common.

Bread-related gut symptoms

"Probably one-third of patients in my allergy clinic complain of digestive symptoms such as bloating, diarrhoea, vomiting and stomach pain after eating bread," says Isabel Skypala PhD, specialist allergy dietitian at the Royal Brompton and Harefield NHS Foundation Trust.

She says allergy is unlikely to be the culprit, but bread-related symptoms are real and wheat could be to blame.

"Some people find certain foods are simply hard to digest and wheat appears to be one of those," she explains.

Read more about food intolerance.

The health problems caused by wheat

There are three key health problems caused by wheat:

• Wheat allergy – reactions usually begin within minutes and include itching, sneezing and wheezing. See your GP for referral to an NHS allergy clinic.
• Coeliac disease – is a condition where the intestine lining can't absorb and is damaged by gluten-containing foods including wheat, barley, oats and rye. See your GP for a blood test.
• Wheat sensitivity – symptoms like bloating, cramps, diarrhoea and sickness come on quite slowly, usually hours after eating wheat. There’s no diagnostic test.

What to do if wheat triggers digestive symptoms

If your symptoms are severe and long-lasting, especially if you have blood in your stools (poo), vomiting or painful stomach cramps, see your doctor to rule out a medical condition.

If you have bloating or other minor symptoms after eating bread, Dr Skypala recommends that you try an elimination diet. This is where you completely cut out wheat from your diet for four weeks, then bring it back in gradually to see if symptoms reappear.

"When you bring wheat-based foods back in, I recommend trying Weetabix or pasta first for a few days before starting on bread. It’s better to start with wheat in a more pure form, as bread has so many other ingredients," Dr Skypala says.

Is it wheat intolerance or sensitivity?

If your symptoms return, it confirms you’re sensitive to wheat and will also show you which foods are especially troublesome. Some people may only have problems with pasta, for example, while others are fine until they eat bread.

If you are sensitive to wheat, or you have trouble digesting it, the main way to relieve your symptoms is to embark on a wheat-free or partially wheat-free diet.

Foods that contain wheat

• Bread
• Pasta
• Cereals
• Couscous
• Cakes and pastries
• Biscuits
• Doughnuts
• Hydrolysed vegetable protein (HVP)
• Beer
• Soy sauce

Wheat-free foods

These foods are a great alternative to wheat-based ones:

• Porridge, Rice Krispies and corn flakes
• Buckwheat pasta
• Quinoa

The main sources of wheat

• Bread
• Pasta
• Cereals
• Couscous
• Cakes and pastries
• Biscuits
• Doughnuts
• Hydrolysed vegetable protein (HVP)
• Beer
• Soy sauce

These wheat-free foods are a great alternative:

• Porridge, rice crispies and cornflakes
• Buckwheat pasta
• Quinoa
• Popcorn

How to go on a wheat-free diet

Cutting out bread and other foods containing wheat shouldn’t harm your health, if you do it properly.

Wheat is one of our staple foods and lots of wheat products, such as breakfast cereals, are fortified with vitamins and minerals.

In the past, there was a danger of running short of essential nutrients like B vitamins and iron if you cut out wheat. But nowadays there’s a good range of widely available wheat-free alternatives that won’t compromise a balanced diet.

Read more about vitamins and minerals.

"There are great wheat substitutes that you can buy off the supermarket shelf now. Go for gluten-free bread and try other types of grains, such as quinoa, corn and rice," says Dr Skypala. "Just make sure you substitute other equally nutritious foods for the wheat-based ones you’re cutting out."

Be sure to cut out all wheat from your diet. Some sources of wheat are obvious, such as bread, but others are less so, such as soy sauce.

Tummy-friendly breads

The good news is that you might not need to cut out bread completely.

Some people with wheat sensitivity have no problems when they eat toast (cooked wheat tends to be easier to digest), sourdough bread, bread cooked with flour made from French wheat, or any bread from a specialist bakery, rather than a supermarket.

"Bakeries in supermarkets use the Chorleywood bread-making process, which cuts out the second rising, to speed up the baking. People seem to have more problems digesting supermarket breads, so I’d always recommend avoiding store-bought loaves," says Dr Skypala.

The anti-bloat FODMAP diet

A specific type of wheat-free diet may help certain people with wheat sensitivity.

Designed originally for people with irritable bowel syndrome (IBS), the low-FODMAP diet is now being recommended by dietitians to people who have problems digesting wheat.

It’s not a catchy name, but FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which are types of carbohydrates that aren’t easily broken down and absorbed by the gut.

Essentially, the diet entails cutting out fermentable (FODMAP) foods that can cause bacterial growth, leading to diarrhoea and bloating. That means cutting out wheat and other fermentable foods such as onion, apple, pears, mushrooms, honey, cabbage and sometimes milk.