The Fibre Cheat Sheet: How to Get 30g of Fibre a Day (Without Overhauling Your Diet)
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Most People Aren’t Getting Enough Fibre—Here’s How to Fix That
We’ve all been told that fibre is important, but did you know 90% of people in the UK don’t get enough of it? Fibre isn’t just about digestion—it’s key for gut health, energy levels, and even long-term disease prevention.
The problem? Most modern diets are built around highly processed, low-fibre foods that leave us feeling hungry, sluggish, and reaching for snacks.
But here’s the good news: you don’t need to overhaul your diet to hit the NHS-recommended 30g of fibre a day. Small, simple swaps can make a huge difference. Let’s break it down.
Step 1: Why Does Fibre Matter?
Fibre is the fuel for your gut microbiome. It keeps digestion running smoothly, feeds the beneficial bacteria in your gut, and supports:
✅ Better digestion (less bloating and discomfort)
✅ Steady energy levels (no more mid-morning crashes)
✅ Fuller for longer (less snacking and sugar cravings)
✅ Heart health (helps lower cholesterol)
✅ Balanced blood sugar (reduces spikes and crashes)
The key is to get a mix of different types of fibre—soluble fibre (which feeds gut bacteria) and insoluble fibre (which keeps digestion moving).
So, how do you get 30g of daily fibre?
Step 2: The Cheat Sheet – Simple Ways to Add More Fibre
Here’s how you can hit your daily fibre goal without making drastic changes:
1️⃣ Upgrade Your Breakfast (8–10g Fibre)
Instead of processed cereals, start your day with a fibre-rich breakfast.
✔ Swap sugary granola for prebiotic porridge with oats, flaxseeds, and nuts (+8g fibre).
✔ Add a tablespoon of chia seeds or ground flaxseeds to your oats (+4g fibre).
2️⃣ Snack Smarter (5–8g Fibre)
Ditch the biscuits and crisps—opt for gut-friendly, fibre-rich snacks instead.
✔ A handful of almonds, pecans, or walnuts (+4g fibre).
✔ A small bowl of berries (raspberries, blackberries, or dried mulberries) (+5g fibre).
3️⃣ Boost Your Meals (6–10g Fibre)
✔ Add a spoonful of psyllium husk, inulin, or ground flaxseed to soups, smoothies, or yogurt (+5g fibre).
✔ Eat more lentils, beans, or chickpeas—swap white rice for quinoa or buckwheat (+6–8g fibre).
4️⃣ Hydration & Digestion (Bonus Tips)
✔ Drink plenty of water—fibre works best when you’re hydrated!
✔ Fermented foods (like kimchi or sauerkraut) support gut bacteria and help fibre do its job.
Step 3: The Simple Plan to Get Started
Hitting 30g of fibre a day is easier than you think. Follow this simple plan:
✔ Start with a fibre-rich breakfast (oats, nuts, and seeds)
✔ Snack smarter (nuts, berries, and high-fibre fruits)
✔ Boost your meals (whole grains, legumes, and fibre toppers)
✔ Stay hydrated (water helps fibre work properly)
By making small, intentional swaps, you’ll support your gut, feel fuller for longer, and avoid energy crashes.
Take Action: Try It for a Week & Feel the Difference
Your gut health affects everything—energy, digestion, immunity. Why not start today?
💡 Challenge yourself: Try hitting 30g of fibre every day for a week and see how you feel.
👉 Need an easy way to start? Our prebiotic porridge makes getting gut-friendly fibre effortless. [Check it out here.]