How to eat 30g of fibre a day from Real Food

UK guidelines recommend that adults eat 30g of fibre a day. According to the British Dietetic Association, most of us manage about 18g. Closing that gap doesn't take supplements, special products or complicated recipes. It takes a few small changes across the day.

This is what a 30g day can look like using everyday whole foods. The fibre figures for our products come from their nutrition labels and are based on dry weight. The figure for wholemeal bread comes from the British Dietetic Association. 

Breakfast: oats with chia and linseed (about 9.5g)

A bowl of porridge made with 50g of Organic Porridge Oats gives you about 3.7g of fibre. Stir in a tablespoon (about 10g) of Organic Chia Seeds for another 3.4g, and a tablespoon (about 10g) of Organic Ground Linseed for 2.4g.

That's nearly a third of your day before you've left the house. Top it with fruit and you'll add a little more.

Lunch: lentil soup with wholemeal bread (about 12.5g)

A bowl of our Red Lentil & Coconut Curry Soup uses 50g of Organic Red Split Lentils per serving, which gives you 5.5g of fibre. Two slices of wholemeal bread on the side add about 7g.

Snack: a handful of pumpkin seeds (about 2.6g)

A 30g handful of Organic Pumpkin Seeds adds 2.6g of fibre. Eat them at your desk or scatter them over your soup.

Dinner: black bean chilli (about 8.5g)

A portion of our Black Bean & Coconut Chilli uses roughly 55g of dried Black Beans per person, which provides about 8.5g of fibre. Serve vegetables on the side for more.

The total: about 33g

Add it all up and you reach about 33g of fibre, before counting any fruit and vegetables you eat alongside. That's more than the 30g recommendation, from four meals that are easy to make.

Swaps that work any day

You don't have to follow this menu exactly. These swaps will raise your fibre intake whatever you're cooking.

Add lentils or beans to sauces. A handful of lentils in a bolognese or a portion of beans in a stew adds fibre without changing the dish much.

Choose wholegrain. Swap white bread, pasta and rice for wholemeal or wholegrain versions.

Sprinkle seeds. Chia, linseed, pumpkin and sunflower seeds can go on cereal, yoghurt, salads and soups.

Keep the skins on. Where it makes sense, leave the skin on fruit, vegetables and potatoes.

Keep frozen vegetables in. They make it easy to add vegetables to any meal.

Bake with higher-fibre flours. Organic Coconut Flour contains 36g of fibre per 100g, so even a small amount in your baking makes a difference.

Pulses: the easiest win

If you only make one change, make it pulses. Our dried beans, lentils and peas contain plenty of fibre per 100g (dry weight):

• Green Split Peas: 22.2g
• Black Beans: 15.5g
• Haricot Beans: 13.3g
• Aduki Beans: 12.7g
• Organic Red Split Lentils: 11g
• Chickpeas: 10.7g

They're inexpensive, they keep for months in the cupboard, and they work in everything from soups and curries to homemade baked beans.

Take it slowly

If your diet is currently low in fibre, don't jump to 33g overnight. The British Dietetic Association advises increasing fibre gradually to avoid bloating and wind, and drinking plenty of fluid as you go. Start with breakfast, add a lentil or bean meal a few times a week, and build from there.