14/03/2026
Where do people get their fibre from?
For most people the answer is vegetables, brown bread, bran cereals.
And it's true: All of these do provide fibre.
But it's unlikely enough. The recommended amount of fibre is 30g per day but equally important is to have a broad range of fibre rich foods.
Because when it comes to fibre, diversity matters just as much as quantity.
Different fibres do different jobs in the gut and the body. The more variety you eat, the more benefits you get.
So here is simple rule of thumb to get there:
🌾 3 portions of wholegrains (cereals, wholegrain bread, oats, brown rice, wholemeal pasta)
🥦 5 portions of fruit and vegetables (keeping the skin on when possible)
🫘 1 portion of legumes (lentils, chickpeas, beans)
🥜 1 portion of nuts and seeds
This combination delivers a good balance of both fibre quantity and fibre diversity.
Give it a go and let me know how you're doing.
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