What we’ll cover:
- The importance of fibre
- High fibre foods
- Meal ideas to help get 30g a day
The importance of fibre
Fibre plays a vital role in maintaining a healthy gut by promoting regular bowel movements and beneficial gut bacteria, which are essential for our health.
High-fibre foods help keep you fuller for longer, reducing overall calorie intake and supporting weight management by adding ‘bulk’ to the diet.
How much do we need?
It is recommended to consume 30g of fibre per day. However in the U.K, only 4% of the population are currently achieving this according to the 2019-2023 National Diet and Nutrition Survey (NDNS). So, how can you boost your intake?
Below is a list of foods that contain a source of fibre. To be classified as a source of fibre, the food must contain 3g of fibre per 100g. But not all portions of food we eat = 100g. The table below provides a handy portion guide alongside their fibre content.
Note that some brands may vary and the cooking method may also change the fibre content. To reap the best benefits of fibre, we recommend consuming the food whole with skin (where possible).
| Type of food |
Portion |
What does this look like? |
Fibre (per serving) |
| Sweet potato (skin on) |
175g |
1 small sweet potato |
5-6g |
| Wholewheat pasta |
50g (dried) |
½ cup |
4-6g |
| Edamame beans |
80g |
3 heaped tbsp |
4-5g |
| Red kidney beans (tinned/drained) |
150g |
~ ½ a drained tin |
9-11g |
| Baked beans (tinned in tomato sauce) |
150g |
1 small tin |
5.5-8g |
| Black beans (tinned/drained) |
150g |
~ ½ a drained tin |
9-11g |
| Split lentils (dried) |
50g |
3 tbsp |
6-8g |
| Almonds (whole with skin) |
30g |
2 heaped tbsp |
2.2-3.8g |
| Pistachios/ Hazelnuts/ Pecans |
30g |
2 heaped tbsp |
~3g |
| Chia seeds |
15g |
1 level tbsp |
5g |
| Flax seeds |
15g |
1 level tbsp |
4g |
| Avocado |
80g |
½ a medium avocado |
5g |
| Wholemeal bread |
34-36g |
1 medium slice |
3g per slice |
| Peas |
80g |
3 heaped tbsp |
4-5g |
| Blackberries |
80g |
2 cupped handfuls |
4g |
| Raspberries |
80g |
2 cupped handfuls |
5g |
| Strawberries |
80g |
2 cupped handfuls |
2-3g |
| Kiwi |
80g |
1 medium-large kiwi |
2.4g |
| Quinoa |
50g (dried) |
3 tbsp |
3.5g |
| Broccoli |
80g |
1 cup of chopped florets |
3g |
| Whole oats |
40g |
3 level tbsp |
3.4-4g |
| Green beans |
80g |
~12-15 whole green beans |
3.3g |
| Dates |
30g |
2x medium medjool dates |
3g |
| Cauliflower |
80g |
1 cup of chopped florets |
1.5g |
An example of a fibre-rich day
Day 1:
- Breakfast: Porridge made with semi-skimmed milk and chia seeds topped with raspberries.
- Lunch: Beef and black bean bowl with wholegrain rice, homemade salsa and sliced avocado.
- Dinner: Tofu stir fry with edamame beans, green beans and wholewheat noodles.
- Snack: 1 apple and a portion of almonds.
Day 2:
- Breakfast: 1 slice of wholemeal toast topped with ½ an avocado and 2 poached eggs.
- Lunch: Baked salmon topped with a chopped almond and flax seed crust with a baked sweet potato and a portion of peas.
- Dinner: Creamy chicken, sweetcorn and broccoli pasta.
- Snack: Chopped kiwi and Greek yoghurt topped with pistachios.
Simple ways to reach 30g a day
- While some varieties offer more fibre than others, including a variety of beans and lentils in your diet is a quick and easy way to increase your intake. Adding vegetables and dried lentils to your bolognese sauce increases the fibre and the portion (great for batch cooking).
- Stir through chopped nuts and seeds into yoghurt or cottage cheese for a fibre boost to your high protein snack.
- Make wholegrain carbohydrates your ‘go to’. Think oats, quinoa, wholewheat pasta, wholegrain rice or cereals.
- Keep the skin on your root fruit and vegetables - e.g. apples, parsnips, carrots and potatoes. The skin contains a high proportion of the total fibre content.
- Fill half your plate at lunch and dinner with non-starchy vegetables. Broccoli, spinach, cauliflower, and peppers add fibre and volume to your meals with very few calories.
Summary
Fibre plays an important role in overall health, weight management and disease prevention. While it may take some planning, it is possible to reach 30g of fibre per day using a range of whole foods. If your intake is low, start slow and build up gradually.
The information on this page is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional for personalised medical guidance.
