It's packed with plant protein, fibre, and antioxidants — and balanced with healthy fats and a refreshing delicious — it’s a powerhouse of nutrients : Quinoa and edamame  provide complete plant-based proteins and fibre

It’s also naturally gluten-free (if you need to be on gluten-free diet because of health), high in fibre Chia seeds  offer fibre, protein, and minerals like calcium and phosphorus, which are vital for bone Carrots also enrich the bread with extra fibre, which is a big win for digestion. Each slice has around 8g of protein and 8g of fibre. Alongside a soup or salad  to add extra fibre and satiety.

LeVeque , where when you assemble your smoothie, make sure you include the following: protein, fat, fibre Why is eating fibre important: it's a food for your gut microbiota it helps to remove toxins from the keep regular in the toilet it has anti-inflammatory properties How do you know you are getting enough fibre good natural sources of protein also contain healthy fats- like nuts and seeds) 1-2tbs of source of fibre walnuts, cashew, hazelnuts Seeds- hemp seeds, sesame seeds, sunflower seeds, chia seeds Choices for fibre

But when meals are low in protein, low in fibre, or insufficient overall, hunger quickly returns. A snack that contains protein, fibre, and healthy fats can help stabilise energy and support fullness cereal bar Both snacks may provide similar calories, yet the first snack contains significantly more fibre Foods such as berries, nuts, seeds, beans, chickpeas, vegetables and fermented foods provide fibre and Rather than focusing only on what to avoid, consider what you could add: more protein, more fibre, more

“It’s not about eliminating all fats or following extremes,” he notes, “but about maximising fibre and Fibre: the heart’s secret ally In ZOE’s article “Can Fibre Protect Against Heart Disease?” Why fibre matters: It lowers LDL (“bad”) cholesterol by binding bile acids in the gut. Learn in these two articles which foods contain fibre and how can you get 25-35g of fibre from food They are: Rich in beta-glucans , a soluble fibre that helps lower cholesterol.

Fibre – One of the Missing Pieces in Modern Diets One of the strongest common themes in both dietary approaches is the importance of dietary fibre. Many people consume far less fibre than recommended (for men, recommended is minimum 35g of fibre per Fibre-rich diets have also been associated with lower risk of: cardiovascular disease type 2 diabetes More fibre. More plants. More whole foods. More diversity. More minimally processed ingredients.

actionable tips how you can improve your diet in 2025: Eat for Your Gut Health Prioritise diverse, fibre-rich

Polysaccharids starches - found in rice, wheat, corn, potatoes, sweet potatoes, legumes, bananas fibre , apples); insoluble fibre which ads bulk, promotes bowel movements (vegetables, whole grains, nuts, Learn more about the importance of fibre here . High fibre content  –minimum 3-5 grams of fibre per serving. I recommend to look at rye breads with minimum 6g of fibre per 100g.

This is likely due to the complex array of compounds in coffee, including fibre , polyphenols , and antioxidants Supports Gut Health Coffee is rich in soluble fibre, which helps feed beneficial gut bacteria, promoting Coffee appears to reduce liver fibrosis and inflammation, making it beneficial for overall liver health

It’s rich in fibre, healthy fats, protein, probiotics, and antioxidants—without requiring any cooking It's a drink I have almost on a daily basis to support gut health and provide my body additional fibre Chia seeds, flaxseeds (linseeds), psyllium husk – great sources of fibre and plant-based omega-3s (ALA It’s high in fibre, so make sure to drink enough water throughout the day to support digestion. If your diet has been fibre-poor, add only one type of seed at a time and slowly introduce other seeds

What consistently works better is focusing on food quality : Fibre-rich foods Diverse plants Healthy balanced breakfast makes a dramatic difference: Protein (e.g. unflavoured Greek yoghurt, kefir, eggs) Fibre wholegrain rice, millet) or starchy vegetables (potatoes, sweet potatoes) This automatically increases fibre Different gut microbes thrive on different fibres and polyphenols. full-fat versions White bread → wholegrain and seeded breads with a short ingredient list and high fibre

Legumes (beans, lentils, peas) Nuts and seeds Herbs and spices Each plant brings a different set of fibres Include Prebiotics and Polyphenol-Rich Foods Prebiotics are special plant fibres that feed your good supporting your gut with fermented foods and drinks (where necessary also probiotic supplements) and fibre-rich Start by: Adding one new plant food per week Replacing one processed snack with a fibre-rich whole food By focusing on variety, fibre, fermented foods, and reducing processed ingredients and stress, you create

From the nutrients that fuel our neurotransmitters, to the fibres that shape our gut microbiome, to the The Fibre Connection: Feeding the Gut, Calming the Mind Dietary fibre isn’t just important for digestion When gut bacteria ferment fibre, they produce short-chain fatty acids (SCFAs)  such as butyrate, acetate Microbiome balance  — fibre and fermented foods increase microbial diversity, which supports resilience Blood sugar stability  — balanced meals with protein, fibre, and healthy fats help prevent mood swings

The fruit's cell walls remain largely intact, and its fibre slows digestion and the release of glucose Although the fibre is still present, nutrients become more readily available, allowing faster digestion Most of the fibre is removed, leaving the naturally occurring sugars to be absorbed much more rapidly All forms of oats remain nutritious and provide valuable fibre, particularly beta-glucan. When plant cell walls remain intact, some fibre and resistant starch reach the large intestine, where

If you eat with every meal adequate amount of protein, fat, fibre together with carbohydrates- you naturally The easiest and best way to stabilise your blood sugar is to eat protein, fat, fibre and greens with Fibre - same as fat, fibre helps to slow down the absorption of nutrients, including glucose. All vegetables and fruits contain fibre and are best consumed in a whole state, rather than juiced. You can read more about the fibre, why we need it and from which foods we can get it here .

Prebiotics are types of carbohydrates—mainly fibres and certain plant compounds—that our bodies cannot Not all fibres are prebiotic, but all prebiotics are a form of fibre (or fibre‑like). Dietary Fibre:  Whole grains, legumes, fruits, and vegetables provide diverse fibres that different microbes A varied, fibre‑rich diet is key for microbial diversity. Prebiotics  are fibres that nourish those bacteria, helping them flourish in your gut.

Or your meals might simply lack variety, fibre or sufficient protein. More protein, fibre and micronutrients Fruit juice Whole fruit + water More fibre and intact food structure Fibre-rich carbohydrates could include potatoes with their skin, buckwheat, barley, oats, brown rice, They may provide similar amounts of energy, but they don't provide the same amount of protein, fibre, Include enough protein and fibre. Choose healthy fats. Enjoy your food.

If you love risotto, but would like to try something more nourishing and fibre-rich, then orsotto might One of barley’s biggest health benefits comes from its high content of beta-glucan fibre — the same type of fibre also found in oats. provide: B vitamins for energy metabolism Selenium for immune support Ergothioneine — an antioxidant Fibre It is rich in flavour, fibre, and nutrients, while still feeling indulgent and satisfying.

Whole fruits provide fibre, vitamins, minerals, and antioxidants that support overall health. You can find the fibre content for different berries and fruits here . Glycemic Index vs. Fruit juices  (higher in sugar concentration, minimal fibre. Combine fruit with protein, fibre, or healthy fat  to slow sugar absorption. Enjoy fruit for its flavour, fibre, and nutrients — just keep an eye on balance and moderation.

Complex carbohydrates from wholegrain oats Protein from eggs, milk, and ricotta Healthy fats from almonds Fibre Why You’ll Love This Baked Oats Recipe Naturally sweetened with banana High in fibre Good source of protein ricotta to support satiety and muscle maintenance Healthy fats  from almonds and nut butter Additional fibre especially if you use apples) Add chia seeds or flaxseeds to the mixture before baking for additional fibre