4 easy ways to hit your fibre goals
Struggling to achieve your daily fibre intake? Many don't realise that the recommended amount is 30g a day, but upping your fibre doesn't need to be difficult or a chore. We're here to help you avoid the overwhelm with simple, small changes that can make a big difference to your digestion, energy, and overall wellbeing.
01. START YOUR DAY STRONG
Start with a fibre-rich breakfast. Think soaked oats, chia seeds, or wholegrain toast topped with nut butter or berries. Setting up with a high fibre breakfast will not only help you reach your daily 30g more efficiently, but will also help keep you fuller for longer.
02. PLANT DIVERSITY AT EVERY MEAL
Eating the rainbow means enjoying a diet rich in a wide variety of colourful fruit and vegetable fibres like bell peppers, blueberries, sweet potatoes and kiwis. Aim to fill half your plate and don't forget legumes like lentils, chickpeas, or beans. Plant fibre diversity equals gut microbial diversity.
03. SNACK SMARTER
Swerve ultra-processed options like crisps for filling and nutritious fresh vegetables such as raw carrot, cucumber or celery sticks, unsalted nuts, or pack in the protein with some plain or Greek yoghurt mixed with seeds.
04. MAKE SIMPLE SWAPS
Where can you make easy exchanges? Instead of instant porridge, opt for steel-cut oats. Switch from white bread, pasta, and rice to wholemeal, wholegrain or rye varieties. And if you usually peel your potatoes, try keeping the skin on for added flavour and fibre.
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