Fibre

The foundation for a happy gut, stable energy, and long-term heart health

Daily Target:

30 grams

Fibre is the unsung hero of nutrition. Think of it as the ultimate caretaker for your digestive system - it helps keep everything running smoothly and nourishes the good bacteria in your gut, which is essential for overall wellness. A fibre-rich intake helps you feel full for longer, keeps your energy levels stable, and plays a key role in supporting long-term heart health.

Good sources

1 tbsp of chia seeds

provides

5 g

1 serving of lentils

provides

11 g

1 serving of oats

provides

4 g

1 pear

provides

5.5 g

1 slice of wholemeal bread

provides

3.5 g

What the research says

🇬🇧The British Nutrition Foundation explains the UK's 30g daily goal for digestive wellness and long-term health, offering practical tips to help you increase your intake.British Nutrition Foundation fibre guide

🌍There is a 10% reduction in all-cause mortality for each 10g/day increase in fibre intakeCheck out this meta-analysis

🇺🇸Most US adults only get half the fiber they need, but it can lower risk of heart disease, diabetes and some cancers.CDC: Fiber's role in health