Particularly vulnerable to inadequate fibre intake are children, older adults, people trying to lose weight, people who are on a restricted grain diet and those who eat out frequently.

Studies show that kale has antioxidant, anti-inflammatory, anticancer and cholesterol-lowering properties.

Chia is derived from a desert plant called Salvia hispanica, and it offers remarkable nutrition in a small pack- age.

Eating more tomatoes daily could make you healthier, protect your skin from sun damage and lower your risk of contracting modern diseases, according to a review of more than 100 studies.