Fibre might not have the “cool kid” rep of protein or the marketing budget of the latest gut-health supplement, but when it comes to your health, this unassuming nutrient is a heavy hitter.
The problem? Most of us aren’t getting enough. In the UK, our average intake is around 16g a day – little more than half the recommended 30g for adults. And while doubling your intake might sound daunting, nutritionist Emma Bardwell says there’s no need to overhaul your diet or start counting every gram.
Instead, she recommends ‘fibre stacking’: making small upgrades to the meals you already eat, adding easy sources of fibre throughout the day and gradually increasing your intake.
So, if you’re trying to reach 30g a day, wondering what an achievable high-fibre day looks like or feeling overwhelmed by the endless stream of gut-health advice, Emma has the practical tips to help. Here’s how to move the needle, build a high-fibre day and separate gut-health fact from fiction.
Move the needle
You don’t need to overhaul your diet overnight – a few simple swaps and additions will help you move the needle. Take it one step at a time. The aim isn’t to go from 16g to 30g overnight. Add around 5g a day for a week, then build from there. That way, you’re more likely to avoid the digestive drama that can come with a sudden fibre overload.
1 Upgrade your base
Start with the foods you’re already eating. Swap white bread for seeded, wholemeal or rye, white pasta for wholewheat, and low-fibre cereal for oats or a bran-based option. You’re not changing the meal – just making the foundations work harder.
2 Add a fibre sidekick
Small additions can quickly bump up your intake. Stir a tablespoon of chia seeds or ground flaxseed into porridge or yoghurt, add a handful of berries to breakfast, stir a pouch of pre-cooked lentils into soup, or make a kiwi or two your after-dinner habit.
3 Add veg
Look for easy opportunities to add an extra portion or two of vegetables to lunch and dinner. Frozen peas, spinach, mixed frozen veg and pre-chopped stir-fry packs all count – and they all make it easy to get more plants onto your plate without creating extra work.
Your day on a plate
Thirty grams might sound like a lot, but spread across three meals and a snack, it’s surprisingly achievable. Emma’s example day shows how a few fibre-rich staples can add up – without every meal becoming a bowl of beans.
1 Breakfast (10-12g)
Stir a tablespoon of chia seeds or ground flaxseed into a bowl of porridge made with jumbo oats, then add a handful of raspberries, or top with a sliced pear or apple.
2 Lunch (8-10g)
Try a chicken, egg or tuna sandwich on wholemeal or rye bread with watercress or rocket, plus a piece of fruit. Or give leftover chilli or curry a fibre boost by bulking it out with extra beans and vegetables.
3 Snack (3-5g)
Keep it simple with a couple of kiwis, a handful of nuts with a piece of fruit, or a bowl of popcorn.
4 Dinner (10g+)
Try baked salmon or tofu with roasted carrots, peppers, sweet potato and broccoli, served with brown rice. Or make a simple lentil and vegetable sauce for wholewheat pasta.
The point isn’t to follow this menu religiously – it’s to see how easily different sources can add up when you spread them across the day.
Gut myths busted
With gut health now firmly in the wellness spotlight, there’s no shortage of advice about what you should – and shouldn’t – be eating. But some of the most common claims are more confusing than helpful. Emma separates the myths from the basics worth paying attention to.
“I eat healthily, so I must be getting enough fibre.”
Not necessarily. You can eat a nutritious diet and still fall short if most of your carbs are refined and your meals are overly protein-focused. Look beyond whether a food is ‘healthy’ and ask how much variety you’re getting from wholegrains, fruit, vegetables, nuts, seeds and legumes.
“Bloating means fibre is bad for you.”
Not always. If you suddenly increase your fibre intake, your gut microbes have more to ferment, which can mean more gas while your digestive system adjusts. Increase your intake gradually, spread your fibre intake throughout the day and make sure you’re drinking enough.
If bloating is persistent, painful or getting worse, speak to your GP – particularly if you also have unexplained weight loss, blood in your stools or a significant change in bowel habits.
“You need a cleanse or detox tea.”
Your body has its own systems for processing and eliminating waste, so you don’t need a special tea or cleanse to ‘detox’ your gut. Instead, focus on the basics: plenty of plant foods, enough fibre and fluids, and a varied diet.
“Probiotics fix everything.”
Some probiotics can be useful in specific circumstances, but they’re not a magic fix for general gut health. Emma’s focus is on the longer game: feeding the gut bacteria you already have with a wide variety of fibre-rich foods.
Oats, berries, vegetables, nuts, seeds, beans and wholegrains all provide different types of fibre – giving your gut microbes plenty to work with.
A registered nutritionist and author specialising in women’s health, menopause and perimenopause. She is the author of The 30g Plan, The 30g Plan Cookbook and The Fibre Effect.
