What is Fibre and How Much Should I Be Eating?

Fibre may not get the hype it deserves, but it certainly deserves a place at the table. It’s key in keeping your digestive system in check, supporting your heart health, balancing your blood sugar, and keeping you feeling fuller for longer.

So, what actually is fibre? 

Fibre is a type of carbohydrate we can’t fully digest. Instead of being broken down into energy like carbohydrates, it passes through your digestive system and keeps everything moving. You’re likely to find fibre in things like fruit, veg, nuts, seeds, whole grains and legumes.

The two main types of dietary fibre:

Soluble fibre dissolves in water and forms a gel-like texture. You’ll find it in oats, beans, fruit, and nuts. It helps steady your blood sugar and can lower LDL (“bad” cholesterol) – fab news for your heart!

Insoluble fibre doesn’t dissolve in water. It’s found in whole grains, nuts, seeds, and a variety of veg. It helps move food through your digestive system, prevents constipation and supports gut health. Some studies even suggest it may help protect against bowel cancer.

Top tip: Eating a variety of plant foods is key to getting the full range of benefits from both types of fibre.

The benefits of fibre go far beyond digestion. Getting enough fibre can help:

– Maintain a healthy weight by slowing digestion and keeping you fuller for longer

– Keep your heart healthy by helping to lower cholesterol and reduce blood pressure

– Nourish good gut bacteria for a healthier microbiome

– Lower your risk of Type 2 diabetes by stabilising blood sugar levels

– Reduce your risk of bowel cancer

Fill up on Fibre with Gousto

In the UK, adults are not consuming enough fibre. On average, we consume around 20g per day rather than the recommended 30g, so how can we change this?

Six simple ways to increase your fibre intake

– Choose foods that are high in fibre (6g per 100g) or a source of fibre (3g or more per 100g)

– Chia seeds are a great choice, they pack around 34g of fibre per 100g! If that’s not your thing, try adding more berries to your diet – raspberries are a great fibre-rich option!

– Opt for wholemeal or seeded bread, brown rice and wholegrain pasta

– Add beans, lentils or chickpeas to soups, stews, and salads

– Eat more fruit and veg (aim for 5 portions every day)

– Pick high-fibre cereals (try porridge, bran or overnight oats)

– Snack on unsalted nuts and seeds 

Gousto’s Fibre Fix range makes hitting your fibre goals even easier – each recipe contains at least 10g of fibre per portion, that’s over 30% of your recommended daily intake!

Here are a few of my tried and tested favourites:

Creamy Lemon & Basil Pesto Butter Bean Orzo With Roasted Courgette

– Fibre: 10.3g

– Prep time: 30-40 mins

– 3 of your 5 a day

Enjoy this gorgeous orzo bowl where butter beans unite with Italian cheese, lemon, basil pesto and roasted courgette.

Chipotle Chicken Thigh & Black Bean Spelt Bowl With Feta

– Fibre: 11.5g

– Prep time: 20-25 mins

– 2 of your 5 a day

Inspired by Mexican frijoles, this fibre-packed bean bowl is loaded with classic flavours. Start by simmering chicken thighs with black beans and chipotle, and stir in fibre-rich spelt. Add a drizzle of salsa and crumbled feta. Perfecto. A source of fibre with at least a third of your recommended daily intake.

Roasted Butternut Squash Grain Bowl With Miso Dressing

– Fibre: 16.1g

– Prep time: 35-45 mins

– 3 of your 5 a day

This grain bowl is fresh and fibre-filled. Toss bulgur wheat, greens and onion – then top with butternut squash and a nutty miso-tahini dressing.

Keep Track with Whitworths Smart Nutrition+ App 

We know keeping track of what you eat isn’t always as easy, so to make things simple, Whitworth’s has launched a Smart Nutrition+ app to help you make informed decisions about your diet.

The app isn’t just about tracking calories, losing weight or improving your gut microbiome; it’s a holistic approach to help you better understand your nutrition and improve your diet.

The app has been specifically developed by accredited nutritionists, it’s free to download, and there are no adverts or subscription fees.

Want to discover more? Download the app!

Ready to Start Your Fibre Fix?

Start small – add more fruit, veg, nuts and seeds into your diet! Keep track with Whitworths Smart Nutrition+ app, and explore our Fibre Fix range, packed with delicious, fibre-rich recipes from only £3.20 per portion*.