The Fibre Cheat Sheet: How to Reach 30g a Day Without Overhauling Your Diet

Fibre isn't as sexy as protein. Perhaps that's why most people in the UK consume enough protein while falling short of eating enough fibre. 

There's now increasing scientific awareness that fibre doesn’t just support short-term digestion, but supports long-term health. In 2015, the NHS increased the daily target for fibre consumption from 18g to 30g. Why? Because increased fibre consumption is associated with a lower risk of disease. Despite this, only 1 in 10 people in the UK eat the recommended 30g of fibre per day. 

But what does fibre do for you? While protein is widely perceived to feed your muscles, fibre feeds your gut microbiome. The gut microbiome is the collection of microorganisms that live within our digestive tract. From immunity, mental health, and of course digestion, the gut microbiome has a far-reaching impact on our bodies. By eating enough fibre, we ensure our gut microbiome is well nourished so it can optimally interact with the rest of our body. Read all about how to gut a healthy microbiome in another blog article.

In practice, eating enough fibre means:

⚡️ Improved energy levels and fewer sugar cravings

❤️ Better heart and metabolic health

🧠 Feeling fuller for longer, which can help with appetite regulation

Eating enough fibre is about building good habits. With a few small tweaks to your usual meals, you can significantly boost fibre content.

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The Fibre Cheat Sheet

Here’s a cheat sheet you can start using straight away:

🥣 1. Start with a Fibre-Rich Breakfast

Breakfast is one of the easiest meals to upgrade. Try:

• Swapping sugary cereals for porridge or overnight oats with ground flaxseed, chia seeds, and nuts.

• Adding berries or a spoonful of nut butter for extra fibre and healthy fats. Fun fact: raspberries are the most fibrous berry.

🥜 2. Snack Smarter

A few tweaks to your snack drawer can add up fast:

• A handful of almonds, pistachios, or pecans.

• A small bowl of raspberries, blackberries, or dried mulberries (which are delicious if you've never tried them!).

• Veggie sticks with hummus.

These are all high in fibre and satisfying enough to keep you going until your next meal.

🥗 3. Bulk Up Your Main Meals

You don’t have to go full veggie for a fibre boost, just add:

• Lentils, beans, or chickpeas to curries, soups or salads.

• A spoonful of psyllium husk, inulin, or ground flaxseed to soups or yoghurt.

• Whole grains like buckwheat, quinoa or wholemeal pasta instead of refined carbs.

Fun fact: if you want a home experiment, try sprouting broccoli seeds or mung beans. When a seed first sprouts, it's super nutritious, high in fibre and can be added to any meal.

💧 4. Don’t Forget the Fluids

Fibre needs water to do its job properly, so staying hydrated is key. Fermented foods like sauerkraut, kefir or kimchi can also support the gut bacteria that fibre feeds.

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Progress, Not Perfection

The more fibre you eat, the better for your health. With that being the case, every extra gram you include in your diet is a win. Instead of strictly aiming for 30g, you could try to include a source of fibre in every meal and snack for one week. It might be as simple as adding chia seeds to your breakfast or swapping white rice for quinoa at dinner. Here are some extra ideas for adding fibre into your diet.

You don’t have to be perfect. It’s about progress, not perfection.

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A Little Help Along the Way…

If you’re looking for an easy starting point, The Gut Tailor’s High Fibre Porridge is a great option. It’s designed to help you get a high-fibre start with ingredients like oats, flaxseed and prebiotic fibre. 

It’s a small change that can make a big difference, especially if you're just getting started on your fibre journey. 

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