How much fibre do you actually need?

Fibre is a form of carbohydrate that the body is incapable of digesting. It’s found in the cell walls of fruits, vegetables and whole grains. Though we cannot digest it ourselves, it’s essential for feeding the ‘good’ bacteria in our gut which in turn play major roles in our overall health. But how much fibre do you actually need?

We’re delving into just how much you should be including in your daily diet, and exploring some tasty high fibre recipes that can help you reach that nutrition goal.

Why is it important?

Before we explore just how much fibre you actually need, it’s important to understand why fibre is so important.

While protein and carbohydrates are absorbed into the bloodstream before they make it to the large intestine, fibre remains undigested until it reaches the gut. There, it’s able to feed your gut microbiome’s ‘good’ bacteria which are crucial for maintaining good blood sugar control, immune health, sleep, weight and brain function.¹ Those gut microbiota also help reduce the risk of digestive disorders such as Crohn’s disease, ulcerative colitis and irritable bowel syndrome.^{2 3 4}

Not only that, but if you focus on consuming how much fibre you actually need on a regular basis, it’ll help you maintain a healthy weight, and can even aid with weight loss. Fibre can increase feelings of fullness, reduce appetite, and are often lower in calories than other energy-dense foods like proteins, fats and carbohydrates.

How much fibre do you actually need?

At The Fast 800, we recommend consuming at least 30g of fibre every day. However, less than 10% of Western population are hitting that daily target and are therefore not reaping its full benefits.

If you’re not eating enough fibre, there may be some signs. Symptoms associated with insufficient fibre intake include constipation, fatigue, frequent hunger and difficulty losing weight.^{5 6 7 8} 

Healthy fibre sources

If you’re eating plenty of the right foods, particularly if you’re following a Mediterranean-style diet, 30g of fibre each day is achievable. Examples of healthy fibre sources include:

• Carrots
• Oats
• Pears
• Beans
• Whole grains
• Quinoa
• Nuts and seeds
• Cauliflower
• Sprouted grains
• Broccoli

To find out more, this article has a helpful list that illustrates the fibre content of various foods that fit into a Mediterranean-style diet.

Five favourite high fibre recipes

If you want to prioritise consuming how much fibre you actually need, The Fast 800 Programme contains a library of hundreds of high fibre recipes that can aid in weight loss and help your gut health thrive. Here are a few of our members’ favourites:

• Chocolate Protein Porridge: This indulgent porridge recipe is rich in both protein and fibre (12.5g), helping keep you full all morning.
• Carne Asada Tacos: These tacos make a delicious non-fasting day lunch, and provide over a third of your daily recommended fibre (10.8g) in just one portion.
• High Fibre Shepherd’s Pie: This classic recipe goes down a treat at any family dinner and serves up a whopping 10.3g of fibre per portion.
• Chickpea Pancakes and Courgette Salad: This fasting day recipe is sure to help you reach your daily 30g fibre target with almost 10g of fibre per 344 calorie portion.
• Upside Down Chocolate Cheesecake: There are even ways to fit fibre into tasty dessert recipes! This healthy chocolate cheesecake contains 8.7g of fibre, making it a satisfying way to cap off your evening meal.

A convenient way to boost your intake

We know life can get busy, which is why we’ve developed a range of high fibre products that support your gut health on days when you don’t have time to prepare a nutritious meal. While we always recommend real food first, our range offer simple solutions for getting in more fibre on busy days:

Cloudy Apple Fibre Blend: A refreshing juice drink that provides a daily glass of gut-friendly fibre, probiotics and prebiotics. It contains a generous 5.9g of fibre per serving, and is totally vegan and fasting friendly.

Lemon Sleep Blend: Containing a calming blend of nutrients, including 5.6g of fibre, this drink boosts your gut health where sleep-regulating hormones like melatonin start their journey.

The Fast 800 Shakes: A satisfying, convenient option when you don’t have time to make a nutritious breakfast or lunch. Full of protein, healthy fats and 6.9g of fibre, keeping you full until your next meal.

Head here to discover the full range of delicious, high fibre products to ensure you’re hitting nutrition goals and getting in how much fibre you actually need every day. Your gut will be sure to thank you!