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Do you need to eat more fibre? Meal plans here!

Chances are, you’re not eating enough fibre.

Research suggests that as few as 9% of Brits are achieving the recommended fibre intake.1https://www.circlehealthgroup.co.uk/health-matters/health-and-wellbeing/dietary-fibre-function-recommended-intake-sources

The World Health Organisation recommends 30g of fibre a day, and most adults in the UK eat consuming 20 g or less. The type of fibre you eat is also important. For optimal gut health, fibre should come from a variety of food sources, including whole grains (gluten-free if necessary) and pulses. Fruits and vegetables alone will not do the trick.

So, what does 30g of diverse fibre look like?

Day 1

Breakfast

Gut-Brain Health Smoothie (15.2g fibre)

  • Kefir 170ml
  • 10g Complete Prebiotic
  • 10g Pure Fish Collagen
  • ½ banana
  • Handful berries
  • 1 tbsp oats

Lunch

Gut Health Super Salad (11g fibre)

Dinner

Gut Healthy Spaghetti Bolognese (8.6g fibre)

Total Fibre = 34.8g

Day 2

Breakfast

Prebiotic Baked Oats (15.4g fibre)

Lunch

Creamy Prebiotic Soup with 2 slices Ezekiel or multigrain bread (7.8g fibre)

Dinner

Fajitas (10.8g fibre)

  • Large wholemeal wrap
  • 125g chicken breast (or alternative)
  • Fajita seasoning of choice
  • Brown onion, mixed peppers, mushrooms
  • ¼ avocado
  • Salsa
  • Iceberg lettuce
  • Low-fat sour cream or natural/Greek yoghurt
  • Handful of grated cheddar cheese

Total Fibre = 34g

Day 3

Breakfast

Porridge (12g fibre*)

  • 40g oats
  • 1 tbsp chia seeds
  • Half pear
  • Vanilla extract
  • Almonds
  • Mixed Seeds
  • Milk (goats/almond/oat/rice) *fibre will vary with milk option

Lunch

Chicken Wrap (8.3g fibre)

  • Wholemeal wrap
  • 90g Chicken breast (or alternative)
  • ¼ Avocado
  • 2 tbsp sweetcorn
  • 20g Salad leaf mix of choice
  • Red onion
  • 1 tbsp mayonnaise or Greek/natural yoghurt

Dinner

Stir Fry (6.2g fibre)

  • 75g (raw weight) wholegrain rice
  • 100g chicken breast/turkey breast/prawns/alternative
  • Mixed vegetables, e.g.:
    • 3 pieces tenderstem broccoli
    • 50g pac choi
    • 1/3 large carrot
    • 1 tbsp red onion
    • ½ medium yellow pepper
  • 6 cashews
  • Soy sauce or tamari
  • Crushed garlic
  • Honey
  • Fresh ginger

Desert

Guilt-free Ice Cream (3.8g fibre)

Total Fibre = 30.3

Day 4

Breakfast

Mixed Grains Porridge (8.7g fibre*)

  • 20g oats
  • 20g amaranth
  • 10g buckwheat
  • 10g millet
  • 1 tbsp chia seeds
  • Walnuts
  • Seeds
  • Strawberries/mixed berries/grapes
  • Milk (goats/almond/oat/rice) *fibre will vary with milk option

Lunch

Lentil Stew (8.7g fibre)

  • 45g (raw weight) wholegrain rice
  • 15g (raw weight) tricolour quinoa
  • 15g (raw weight) red lentils
  • 15g (raw weight) green lentils
  • ½ small onion, ½ medium carrot, ½ medium leek
  • 200g tinned tomatoes
  • Herbs, spices, stock cube

Dinner

Roasted White Fish and Potatoes (5.1g fibre)

  • 1 white fish fillet (e.g. 140g cod)
  • 200g (raw weight) baby potatoes
  • ½ medium red onion, 3 cherry tomatoes, ½ orange pepper, 1/3 medium courgette
  • 1 clove chopped garlic
  • Dried oregano
  • Fresh parsley
  • Serve with a wedge of lemon

Desert

Gut Healthy Oat Pancakes (8.5g fibre)

Total Fibre = 31g

Take a look around at our other Gut Health Express recipes for more high-fibre, gut-friendly ideas!

When increasing your fibre consumption, it’s recommended to take a slow and gradual approach. Going from very little fibre to a lot too soon may cause discomfort initially. It’s also important to drink plenty of water to aid digestion and allow fibre to do its job properly. 

Any questions? Jump on live chat and talk things over with one of our lovely Nutritional Therapists, 8 am to 8 pm weekdays.

References

Questions? Talk to a Nutritional Therapist on live chat!

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