More science than ever is backing the benefits of fibre – here’s how I’m trying to hit my 30g a day
Fibre has had a bit of a glow-up lately. It’s gone from “eat your bran flakes” energy to something nutritionists, gut health experts, and basically anyone who’s ever felt a bit meh after lunch are talking about.
As TRB’s wellbeing editor, I’m hyper-aware that the science is stacking up: getting around 30g of fibre a day is linked with better gut health, steadier energy, and a happier digestive system overall. The truth is, though, that most of us are nowhere near it.
So what does 30g of fibre a day look like, actually? And how do you get there without turning into someone who spends their life reading food labels in Tesco?
I’ve been trying to hit it in a way that feels normal-ish (key word). Here’s what’s been working.
What does 30g of fibre look like?
If you’re Googling what does 30 grams of fibre look like, I see you, that was me. It sounds like a very science-y, slightly intimidating number until you see it in food form.
In real life, what does 30g of fibre a day look like usually means something like this:
- Breakfast: Porridge with raspberries and chia seeds
- Lunch: Wholemeal wrap with hummus, veg, maybe some beans if you’re feeling organised
- Snack: Apple and handful of nuts (because we’re adults and we deserve snacks)
- Dinner: Wholemeal pasta with lentils and loads of veg
The NHS gives us this neat breakdown of some example meals and their fibre content, if you’d like to read up.
Why 30g of fibre, exactly?
Government guidelines in the UK around the recommended intake of 30 grams of fibre a day are based on consistent evidence showing benefits across digestion, cholesterol balance, blood sugar regulation, and the gut microbiome.
Fibre feeds the beneficial bacteria in your gut, helps keep digestion moving steadily, and supports a more stable energy curve throughout the day. Research also shows that not all dietary fibres are created equal, and different types play different roles, which is why variety matters just as much as quantity.
Despite this, most of us in the UK average significantly less than the target, with only 4% of us meeting this goal daily. That gap is where small daily swaps can make a real difference.
How I’m trying to get to 30g a day
1. Buy brown
We’re starting strong with the least sexy but maybe most effective tip.
Wholemeal bread, wholewheat pasta, brown rice all bump up your fibre without you having to think too hard.
I still love a fluffy white toasted sourdough moment. But I just try to tilt towards wholemeal, where I can.
Think:
- Wholemeal bread most of the time (sourdough still gets a look-in)
- Wholewheat pasta when I’m cooking at home
- Brown rice
These are usually basic items you’d keep on your shelf anyway, so swapping them out once you’re done with your current stock is easy.
2. Beans beans beans (& pulses)
Beans are doing the most, and are also enjoying a moment in the spotlight right now.
And for good reason. They’re fibre powerhouses that also bring plant protein along for the ride.
Think lentils, chickpeas, black beans.
And I’ve started sneaking them into everything:
- Stirred into pasta sauces
- Mixed into salads so lunch feels less sad
- Mashed into skin-on potatoes for extra texture and smugness (My fave hack)
My current obsession is the range from Bold Bean Co. Organic and packaged in their own stock with a pinch of salt and no artificial additives, they’re genuinely so delicious.
3. Get picky with fruit
Not all fruit is the same when it comes to fibre content, so I’ve started being slightly strategic about it.
My go-to high fibre fruits are:
- Avocado (I’m lactose intolerant so this is basically butter for me)
- Raspberries
- Blackberries
- Pears (skin on, always)
- Apples (also skin on)
The skin-on rule is key, apparently. That’s where a lot of the fibre lives, so peeling fruit will leave some of those benefits on the chopping board.
4. Nuts as a snack
This one is very simple and very underrated.
A small handful of nuts in the afternoon does two things:
- Adds fibre without effort
- Stops me becoming a snack goblin at the office at 3pm
I aim to keep them unsalted and un-sugared because I’m trying to be a grown-up about it, but I love the Belazu nut mixes (especially this one in Rose Harissa) too.
5. The “cooling hack”
Sounds rogue right? However, I picked this one up after a nutritionist consultation I had after doing Myota’s gut microbiome test kit a little while back.
The idea is this: cook starchy foods like rice, pasta, or potatoes, then cool them in the fridge overnight.
Why? It turns some of the starch into resistant starch, which behaves a bit like fibre in your gut.
So now I batch cook rice and eat it cold in salads and turn leftover potatoes into next-day lunch situations multiple times a week.
What does 30g of fibre look like for you?
Once you know what 30g of fibre looks like for you, it’s much easier to build meals that support your gut and help you enjoy the long-term health benefits of eating more.
Reaching 30g of fibre a day doesn’t need an overhaul. In fact, it’s better to start small to avoid overwhelming your gut.
Small swaps, like adding seeds to your breakfast, choosing wholegrains, or eating an extra portion of beans or vegetables, can make a big difference.
Looking for recipe and supplement inspo?
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