According to Nicus, the nutrition information centre at the University of Stellenbosch, men between the ages of 19 and 50 should eat at least 25g of fibre a day for maximum protection against heart disease. Need some help reaching your quota? Try these tricks for finding fibre

Read The Box

Pick a cereal that contains more than 10g fibre per serving. We like Kellogg’s All- Bran Flakes,which packs 18g of fibre per 100g.

Snack On Berries

One cup of raspberries or blackberries contains eight grams of fibre. Fill a bowl with a cup of eachand top with yoghurt for a sweet alternative to cereal.

Bulk Up Your Smoothies

Mix ¼ cup of flaxseed into any smoothie to add 12g of fibre.

Make Everything Mexican

One whole avo contains 13g fibre, on top of loads of monounsaturated fats. Slice one on top of a salad, a sandwich or even scrambled eggs.

An Apple A Day

A medium-sized apple (with skin) packs an impressive three grams of fibre – not bad for an instant snack.