Gut Health

Fibre

What is Fibre

Fibre is an essential part of a varied and balanced diet – but many of us in the UK aren’t consuming the recommended intake (30g a day). In fact, most adults eat an average of just 18g¹.

What does it do?

Fibre is a friend to the digestive system. Often referred to as ‘roughage’ fibre can support digestion, help to prevent constipation, and even provide a food source for our gut bacteria. Eating enough fibre has been linked to a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer.

Good sources of fibre

The terms ‘soluble fibre’ and ‘insoluble fibre’ have often been used to describe the types of fibre in our diet. Most fibre-rich foods contain a mixture of both.

Foods that are rich in fibre:

Wholegrain and wholewheat breakfast cereals
Wholemeal or granary bread
Wholewheat pasta
Oats, barley and rye
Fruits – like figs, pears, prunes, berries and oranges
Vegetables – like parsnips, broccoli, carrots and sweetcorn
Legumes – like lentils, peas, beans and chickpeas
Nuts and seeds

Gut Friendly Foods to Power Your Plate

Fibre intake recommendation

Did you know?

Eating fibre rich foods can help keep you feeling fuller for longer – helpful when trying to achieve or maintain a healthy weight.
Fibre is only found in plant-based foods such as fruit, vegetables, nuts and seeds. Food originating from animals don’t contain any fibre.

Boost your fibre intake