Focus on fabulous fibre
Why does fibre deserve the spotlight?
Fibre is not just good for your gut – it’s a total health hero. Here’s why you want more of it in your life:
- Research has demonstrated that diets high in fibre are associated with reduced risk of long-term health conditions including heart disease and type 2 diabetes.
- It keeps your digestive system moving, reducing the risk of constipation, which is especially handy if GLP-1 medication is making things...... sluggish
- Foods that are rich in fibre also provide other important nutrients such as vitamins, minerals and bioactive plant compounds (like polyphenols), which provide a range of health benefits.
But here’s the catch:
Most of us in the UK are falling short of the 30g-a-day fibre goal. And if you’re on GLP-1 medication and eating less, hitting that target can be trickier — but not impossible!
Fibre tips for success:
- Aim for a variety of fibre rich foods – mix it up to get a balanced diet.
- Increase fibre gradually over several days to avoid bloating or discomfort.
- Drink plenty of fluids and be more active, as gravity helps to keep things moving.
What does 30g of fibre look like?
Fibre is found in plant-based foods, including:
- wholegrains – oats, brown rice, wholewheat pasta, couscous, noodles, quinoa
- beans and pulses – lentils, chickpeas, black beans, kidney beans, baked beans
- nuts and seeds
- fruit and veg – for extra fibre, keep the skins on where you can
- potatoes in their skins – do not peel off the good stuff
Fibre content cheat sheet (per average serving)
Fruit & veg:
| Food | Fibre (g) |
|---|---|
Broccoli (80g) |
3.2 |
Carrots (80g) |
3.1 |
Strawberries (80g) |
3.0 |
Figs, dried (30g) |
3.0 |
Green beans (80g) |
2.7 |
Sweet potato (80g) |
2.2 |
Pears (80g) |
2.2 |
Dates, dried (30g) |
2.3 |
Apricots, dried (30g) |
1.6 |
Lettuce (80g) |
1.2 |
Sweetcorn (80g) |
1.2 |
Apple (80g) |
1.0 |
Spinach (80g) |
1.0 |
Tomatoes (80g) |
0.8 |
Higher-fibre, starchy carbohydrates:
| Food | Fibre (g) |
|---|---|
Wholewheat pasta (180g) |
7.6 |
Baked potato in skin (220g) |
5.7 |
Shredded wheat (2 biscuits, 45g) |
5.5 |
Porridge oats (45g) |
3.5 |
Bran flakes (30g) |
4.0 |
Wheat biscuits (2 biscuits, 38g) |
3.7 |
Brown rice (180g) |
2.7 |
Wholemeal bread (1 slice, 36g) |
2.5 |
Wholegrain crispbread (1, 10.5g) |
2.1 |
Beans, pulses, nuts, and seeds:
| Food | Fibre (g) |
|---|---|
Baked beans (½ can, 210g) |
9.8 |
Green lentils (120g) |
8.9 |
Chickpeas (120g) |
8.5 |
Red kidney beans (120g) |
8.2 |
Green peas (80g) |
4.2 |
Quorn mince (71g) |
4.9 |
Green peas (boiled, 80g) |
4.5 |
Almonds (20g) |
2.5 |
Sesame seeds (20g) |
2.1 |
Hazelnuts (30g) |
1.4 |
Pumpkin seeds (20g) |
1.4 |
Peanut butter (1 tbsp, 15g) |
1.0 |
Sample day of fabulous fibre
Ingredients: 40g bran flakes, 125ml semi skimmed milk, 80g strawberries and 1 tablespoon chopped almonds
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 1242KJ / 296Kcal | 8.5g | 1.9g | 37g | 15g | 11g | 12g | 0.25g |
Ingredients: ½ tin 410g no added sugar baked beans, 2 slices wholemeal bread, 2 teaspoons reduced fat spread
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 1630KJ / 388Kcal | 9.3g | 2.1g | 51g | 5.4g | 15g | 17g | 1.7g |
Ingredients: 2 tablespoons curry paste, 1 onion, 400g tinned tomatoes, 2x 400g tinned chickpeas (drained), 250g bag baby spinach, squeeze lemon juice, 2 medium sweet potatoes, 50g brown rice (uncooked)
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 2030KJ / 481Kcal | 7.1g | 0.8g | 77g | 12g | 15g | 19g | 0.44g |
Nutrition per serving:
| Energy | Fibre | Protein |
| 252KJ / 60Kcal | 1.2g | 0.6g |
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 313KJ / 74Kcal | 1.1g | 0.1g | 12g | 0.8g | 3.6g | 2.7g | 0.13g |
Total = 46g of fibre - smashing the 30g goal!
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 5469KJ / 1300Kcal | 26g | 5.2g | 189g | 45g | 46g | 52g | 2.5g |
Need a hand?
If you’re struggling with fibre intake or constipation, have a chat with your pharmacist or GP – they’ll help you get things moving.
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