Stop Missing Out On Fibre: Why This Overlooked Nutrient Might Be The Secret To A Happier Gut
If you often feel bloated, tired or like your digestion just isn’t on your side, you’re not alone. One thing I see all the time in my wellness community is women who work so hard on their fitness and healthy eating, but forget one simple thing: fibre.
Most people in the UK eat nowhere near enough fibre. The NHS recommends about 30g daily but the average is closer to 18g. That gap can have a big impact on how you feel day to day.
Fibre is the part of plant foods your body can’t digest. It sweeps through your gut, feeds good bacteria and keeps everything working properly. If you want better digestion, less bloating and a happier gut, it’s worth paying attention to.
Why fibre helps your gut and your goals
Fibre has so many benefits that go way beyond digestion. Studies show it can help with:
Supporting healthy gut bacteria
Reducing constipation and bloating
Helping you feel full for longer
Managing weight by curbing mindless snacking
Balancing blood sugar
Lowering cholesterol and supporting heart health
It’s one of the simplest ways to feel lighter without doing anything extreme. That’s why I’ve made fibre a big focus during my Summer Sculpt challenge, because eating well shouldn’t be complicated.
Easy ways to eat more fibre
Here are a few tips I use myself and share with my members:
Add whole grains instead of refined ones.
Add pulses like chickpeas and lentils to soups, salads or wraps.
Keep the skin on fruits and vegetables where you can.
Top breakfast or yoghurt with seeds like flax or chia.
Eat a mix of colourful veg every day.
Small shifts can make a big difference for your gut health.
5 High-Fibre, High-Protein Recipes to Try Today
These recipes are quick, simple and use ingredients you can find easily in the UK. They’re packed with fibre to help digestion and protein to keep you full. Try them this week and feel the difference for yourself.
1. Overnight Raspberry Protein Oats
Ingredients:
40g rolled oats
100ml almond milk or milk of choice
1 scoop unsweetened protein powder
50g fresh or frozen raspberries
1 tsp chia seeds
1 tsp honey (optional)
Method:
Mix the oats, protein powder and milk in a jar. Stir in chia seeds and top with raspberries. Leave in the fridge overnight. In the morning, drizzle with honey if you like.
2. Lentil and Feta Stuffed Peppers
Ingredients:
2 large peppers, halved and deseeded
100g cooked green or brown lentils
50g crumbled feta
1 small red onion, finely chopped
1 tbsp olive oil
Handful fresh parsley, chopped
Pinch of salt and pepper
Method:
Preheat oven to 180C. In a bowl, mix lentils, feta, onion, parsley, oil, salt and pepper. Stuff the peppers with the mixture. Place in a baking dish and roast for about 25 minutes until the peppers are soft.
3. Green Fibre Smoothie
Ingredients:
1 small banana
1 handful spinach
1 tbsp ground flaxseed
150ml almond milk or oat milk
½ avocado
Squeeze of lemon juice
Method:
Blend everything until smooth. Add more liquid if needed. Enjoy fresh for a high-fibre, gut-friendly snack.
4. Chickpea Crunch Snack Pots
Ingredients:
1 tin chickpeas, drained and rinsed
1 tbsp olive oil
½ tsp smoked paprika
½ tsp garlic powder
Pinch of sea salt
Method:
Preheat oven to 200C. Pat chickpeas dry. Toss with oil, spices and salt. Spread on a baking tray and roast for 25 minutes until crisp, shaking halfway. Store in airtight tubs for an easy high-fibre snack.
5. Simple Tuna and Butter Bean Salad
Ingredients:
1 tin tuna in spring water, drained
½ tin butter beans, rinsed
Handful cherry tomatoes, halved
¼ cucumber, chopped
Handful rocket or spinach
1 tbsp olive oil
Squeeze lemon juice
Pinch of salt and pepper
Method:
Mix everything in a bowl and season to taste. Perfect for lunch or a quick dinner with extra fibre and protein.
Ready to focus on your gut health?
These recipes are a great place to start. If you want more easy, high-fibre meals plus quick workouts to help you feel strong and less bloated, my online wellness space has you covered. Inside my platform, you get new healthy recipes every week, short Pilates and Barre classes and realistic challenges like our Summer Sculpt to keep you feeling your best.
Try these free recipes first, see how you feel and if you’re ready to go further, come join us. Your gut will thank you for it.
👉 [Join my platform here for more healthy recipes and simple home workouts]