What Is Fibre & Why It Matters

What Is Fibre?

And why it matters

Why fibre matters

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Fibre helps meals feel more satisfying, supports digestion and gut health, helps steady energy levels, and can make fat loss easier without cutting foods out.

Most of us get less than we think

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Busy meals, rushed lunches and repetitive breakfasts make fibre easy to miss, even when food choices feel “healthy”.

Aim for 10g per meal

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Rather than chasing a daily target, aim for around 10g of fibre at each meal. Spreading it out is easier to digest and easier to stick to.

Add, don't overhaul

You are not building new meals from scratch. You are layering fibre into meals you already eat.
A top tip from a member is to start with a veggie meal & add protein. This is often easier than doing it the other way around.

Baked beans

Baked beans (1/2 tin)

Fibre: ~6-7g
Protein: ~7g
Easy adds: toast, jacket potatoes, breakfasts, quick lunches.

Garden peas

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Garden peas (80-100g)

Fibre: ~5g
Protein: ~5g
Easy adds: pasta, risotto, curries, stir fries, omelettes.

Potatoes with skins (med)

Potato with skins (medium)

Fibre: ~4g
Easy adds: dinners, jacket potatoes, traybakes.

Raspberries

Raspberries (100g)

Fibre: ~6-7g
Easy adds: yoghurt, porridge, desserts.

Chia seeds

Chia seeds (1/2 tin)

Fibre: ~5g
Easy adds: yoghurt, porridge, smoothies.

Oats

Oats (40g dry)

Fibre: ~4g
Protein: ~5g
Easy adds: porridge, overnight oats, yoghurt bowls.

Chickpeas

Chickpeas (100g cooked)

Fibre: ~7g
Protein: ~8g
Easy adds: salad, wraps, curries, traybakes.

Lentils

Lentils (100g cooked)

Fibre: ~8g
Protein: ~9g
Easy adds: soups, bolognese, chilli, stews.

Broccoli

Broccoli (80g cooked)

Fibre: ~3g
Easy adds: dinners, pasta, stir fries.

Kale

Kale (80-100g cooked)

Fibre: ~3-4g
Protein: ~3g
Easy adds: soup, dinners, pasta, one pots.

What 10g of Fibre can look like...

Raspberries with oats.
Chia seeds with yoghurt or oats.
Peas with potatoes.
Beans with vegetables.

Berry Overnight Oats - 10g Fibre per serving.

50g oats
100g frozen mixed berries
65g non-fat plain Greek yoghurt
75ml unsweetened almond milk (or any milk you prefer)
0.8 scoop vanilla whey protein
¼ tsp vanilla extract

Mix the oats and protein powder together in a tub or jar. Add the yoghurt, milk, and vanilla extract and stir well. Top with the frozen berries. Pop it in the fridge overnight

Fibre guide