Why Meeting Your Daily Fibre Recommendation Matters


Most of us know we should be eating more fibre, but did you know that in the UK, adults are recommended to aim for 30g per day? On average, we fall closer to 18g! 

Closing that gap can make a huge difference to your health and how you feel.

An Example of How I Get 30g of Fibre In A Day

150g Greek Yogurt         - 1g
50g Porridge Oats          - 4g
20g Peanut Butter          - 2g
2 Slices Rye Bread       - 16g
30g Sweetcorn              - 1g
100g Red Pepper          - 2g
50g Red Onion             - 1g
125g Basmati Rice       - 1g
100g Cannellini Beans - 4g

Total = 32g

The Benefits of Eating Enough Fibre

  • Supports digestion: Fibre keeps things moving smoothly and reduces constipation.

  • Balances blood sugar: High-fibre foods slow down the release of glucose, helping you avoid spikes and crashes.

  • Helps heart health: Certain fibres can lower cholesterol levels.

  • Keeps you fuller for longer: Great for appetite control and managing weight

  • Feeds your gut microbiome: Fibre is fuel for the good bacteria in your gut.

High-Fibre Foods to Focus On

  • Wholegrains: oats, brown rice, breads with seeds (my personal favourite is Rye)

  • Legumes: lentils, chickpeas, kidney beans

  • Fruits & Veg: raspberries, pears, apples, carrots, broccoli

  • Nuts & seeds: chia seeds, flaxseeds, almonds, walnuts

Less Obvious Ways to Increase Fibre

  • Add beans or lentils to soups, chilli, and even pasta sauces.

  • Add tons of veggies to chilli, curry and other types of one pot dishes

  • Change from wholemeal bread  to rye bread (8g fibre per slice!) or higher fibre wraps

  • Sprinkle seeds or nuts on yoghurt, porridge, or salads.

  • Keep the skins on potatoes, apples, and carrots where you can


Meeting your fibre goal doesn’t have to be complicated. 
Small, consistent swaps make it easy to reach 30g a day and your digestion, energy, and long-term health will thank you x









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