Are You Getting Enough Fibre?

Why fibre matters

✅ Supports digestion and regularity

✅ Helps control blood glucose

✅ Lowers cholesterol

✅ Keeps you fuller for longer

✅ Supports a healthy gut microbiome

🌱 Fibre = small change, big benefits!

Daily Recommendation

The UK recommends:

30 grams of fibre per day for adults

👀 Average intake? Only ~18g/day!

🛑 That’s a big gap, but totally fixable.

What does 30g of fibre look like?

🥣 Breakfast

Greek yogurt + 1 tbsp chia seeds + 1 tbsp almond flakes + ½ cup raspberries = 9g

🥗 Lunch

Lentil salad + mixed veg = 10g

🥕 Snack

Carrot sticks with 2 tbsp hummus = 5g

🍛 Dinner

Chickpea curry + brown rice + broccoli = 7g

✅ Total: 31g

Easy ways to add more fibre

🔁 Swap white bread/pasta for wholegrain

🍠 Leave the skin on fruit & veg

🫘 Add beans or lentils to meals

🍿 Snack smart (nuts, seeds, hummus)

🥗 Eat a variety of colourful plants

How to increase fibre safely

📈 Increase gradually

Adding too much fibre too quickly can cause bloating, gas, or discomfort.

💧 Stay hydrated

Fibre absorbs water; aim for 6–8 glasses of fluid a day to keep digestion smooth.

🥣 Balance your meals

Include both soluble (oats, fruit, legumes) and insoluble (whole grains, veg skins) fibre for gut health.

📅 Give it time

Your gut microbiome needs a few days to adjust, consistency is key!