Everyday Foods to Help You Fill The Fibre Gap

Fibre - a quick recap

First, a quick recap on fibre. It’s an umbrella term for a group of carbohydrates found in plant foods such as wholegrain cereals (think wholemeal bread and pasta), beans, peas and lentils, fruits and vegetables, nuts, seeds, herbs and spices.

Fibre is different from other carbohydrates we eat, like starches and sugars, because it isn’t digested or absorbed. Instead, it passes through the gut and reaches the large intestine, where it’s fermented (broken down) by gut microbes.

Why do we need fibre?

Fibre helps prevent constipation by bulking out poo and reducing transit time - in other words, how long food takes to move from mouth to bottom. Once fibre reaches the large intestine, it feeds your gut microbes, which then produce helpful by-products that protect the lining of your gut.

Beyond gut health, there’s strong evidence that eating plenty of fibre (particularly from cereal grains like wholegrain wheat) can lower the risk of bowel cancer, heart disease and type 2 diabetes.

Research suggests that every 7g daily increase in fibre is linked to a 9% lower risk of chronic disease.

How much should we be eating?

SACN (the UK'S scientific advisory committe on nutrition) increased the recommended fibre intake from 24g to 30g a day in 2015, but intakes haven’t risen in line with this - in fact, they’ve got worse.

What does it take to get 30 grams a day? 

A study from the British Nutrition Foundation found that reaching 30g of fibre a day is achieavable, if you can stick to a few principles:

• Include plenty of fruit and vegetables (aim for five - eight servings a day).
• Choose wholegrains with at least two of your three daily meals.
• Include pulses (beans peas and lentils) several times a week 
• Have a handful of nuts and seeds as a snack

These are a great set of guidelines, but I also find it helpful to have a few high-fibre staples you can rely on. So, here are five of my favourite high fibre foods that can help you close the fibre gap.

Everyday Foods to fill the fibre gap

1. Raspberries

Raspberries are a great source of fibre, providing around 6–8 grams per 100g serving.

When they’re out of season, choose frozen raspberries - they’re just as nutritious and make an easy topping for yoghurt, high-fibre granola or porridge. Frozen raspberries also work well in smoothies: simply blend with a banana, your choice of milk and a handful of oats.

Following a low FODMAP diet? A low FODMAP serving is 60g (about one-third of a cup).

2. Peas

Peas are another fibre powerhouse. A 100g serving contains almost 6 grams of fibre.

Defrost and add them to salads, or throw them into stir-fries and curries. You can also smash peas with mint and olive oil, spread over toast, and top with an egg for a quick, tasty lunch.

Following a low FODMAP diet? A low FODMAP serving is 55g (about one-third of a cup).

3. Canned lentils

All pulses are high in fibre, but I love canned varieties because they are convenient and ready to eat. Half a can of lentils provides around 10 grams of fibre, and plenty of plant protein too.

Add them to a curry, use them to bulk out a bolognese, stir them into soups or salads, or turn them into a quick dahl.

On a low FODMAP diet? A low FODMAP serving is 65g (about one-third of a cup).

4. Wholemeal seeded or rye bread

Wholemeal bread is high in fibre, and when seeds are added a slice can reach around 4–5 grams. Rye bread is similar. Team two slices with nut butter and fruit or try topping with hummus and veggies for a fibre-rich lunch.

On a low FODMAP diet? A low FODMAP serving is one slice of wholemeal bread.

5. Seeds like flax and chia

Seeds are an easy way to boost the fibre content of breakfasts and snacks. Flaxseeds can be bought whole or ground - both are great options. Around 20g (two dessert spoons) of ground flaxseeds, or one tablespoon of chia seeds, provides roughly 5g of fibre.

They’re a great addition to overnight oats, yoghurt, porridge, smoothies, or sprinkled over cereal or granola.

On a low FODMAP diet? A low FODMAP serving is one tablespoon of either.

Remember: Go slow and drink plenty of fluid

When increasing your fibre intake, it’s important to do it gradually to give your gut and microbes time to adjust. A sudden increase can lead to extra gas and tummy discomfort.

Aim to make one change every few days rather than doing everything at once. Some types of fibre also need fluid to move through the gut, so drinking enough is important too. Aim for around eight cups of fluid a day.