The UK recommends 30g of fibre a day, yet the average adult manages about 20g. Closing that gap is one of the simplest upgrades you can make.
What fibre does
- Keeps you full by adding bulk and slowing digestion.
- Feeds your gut bacteria, which ferment it into short-chain fatty acids like butyrate.
- Lowers cholesterol — soluble fibres such as oat beta-glucan bind bile acids.
- Steadies blood sugar by slowing carbohydrate absorption.
Soluble vs insoluble
Soluble fibre (oats, beans, apples, chia) dissolves into a gel. Insoluble fibre (wholegrains, nut skins, vegetables) adds bulk and keeps things moving. You need both.
Easy ways to reach 30g
- Swap white bread for wholemeal or seeded (+3-4g per two slices).
- Add a tablespoon of chia or ground flax to breakfast (+3-5g).
- Throw half a can of beans or lentils into stews, curries and salads (+6-8g).
- Keep skins on potatoes and fruit.
- Snack on berries, pears, apples and raw veg with hummus.
Increase fibre gradually over a couple of weeks and drink plenty of fluids to avoid bloating. Recipes tagged High Fibre contain 8g or more per portion.