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How to follow a high-fibre meal plan
Following a high-fibre meal plan ensures you consume the daily recommended amount of fibre, which can reduce your risk of chronic illnesses and aid in weight loss. Keep reading to find out how much fibre you should be eating per day, and why, as well as tips for increasing your intake.
What is fibre?
Fibre is a form of indigestible carbohydrate that is an essential part of any healthy diet, and a high-fibre diet plan can be a helpful way of prioritising this powerful macronutrient. It’s found in the cell walls of fruits, vegetables and whole grains and passes through the digestive system relatively unchanged as we lack the digestive enzymes needed to break it down.
Although we cannot digest it, the ‘good’ bacteria in our gut can. While protein and carbohydrates are absorbed into the bloodstream before they make it to your large intestine, fibre makes it all the way through the digestive system, where it then feeds the good bacteria that play crucial roles in many aspects of your health.
How much fibre should you be eating a day?
To reap the full benefits that fibre has to offer, we recommend consuming 30g of fibre every day. Over 90% of Westerners do not reach that daily target, so having a good high-fibre meal plan can be a great support. For those looking for a nutritionist-developed plan, The Fast 800 Programme houses high-fibre meal plans that help you increase your daily intake.
The benefits of fibre
Fibre feeds the gut microbiota that is largely responsible for the health of our immune system, blood sugar, brain, digestion and even weight.
Low fibre intake is associated with symptoms like constipation, fatigue, frequent hunger and difficulty losing weight, so sign up to a high-fibre meal plan today to help keep these unwanted side effects away.1 2 3 4
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Three tips to add more fibre to your day
- Sprinkle nuts and seeds over your meals: Keeping a small pouch of nuts and seeds in your bag or cupboard ready to sprinkle onto your meals is one ultra-convenient way to add more fibre to your day. Plus, it can add tasty flavours and nice crunchy textures, so it’s a win-win!
- Follow a meal plan: Following a high-fibre meal plan is a simple way of ensuring you’re getting enough fibre into your day. If you plan your meals, you’re less likely to reach for other foods that might not help you hit nutrition goals. Our Programme takes the calculations and guesswork away for you, so it’s a great place to start if you’re aiming to increase your daily fibre intake.
- Consider a supplement: When you’re too busy to prepare a fibre-rich meal, supplements can be a good way to boost your fibre intake. Shakes and fibre blend drinks are ideal for keeping on hand for a fibre boost. Many ‘high fibre’ products on the market (like snack bars or cereals) are ultra-processed and high in additives and sugar, so make sure to find a supplement with low sugar and all natural ingredients to avoid blood sugar spikes.
How a high fibre meal plan can support weight loss
Fibre is a key nutrient in a weight loss diet. It helps increase satiety by slowing gastric emptying and soaking up water in the intestine, which helps to prevent snacking between meals and reduces overall calorie consumption.5 It also stabilizes blood sugars which reduces cravings later in the day.6
So, following a high-fibre meal plan really can help you curb cravings and lose weight. Luckily, we have just the meal plan to get you started.
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The Very Fast 800 High Fibre meal plan
Our Programme houses high-fibre meal plans and fibre-rich recipes to help you lose weight and achieve better health. Recipes like our Margherita Pizza, High Fibre Shepherd’s Pie and our Protein Pancakes with Stewed Plums and Yogurt are just a taste of what the high-fibre meal plan offers.
Not only that, but the meal plans provide convenient shopping lists, the option to substitute meals you don’t fancy, as well as exercise videos and mindfulness resources so you can make the most of a high fibre diet.
To get started on your own high-fibre meal plan, sign up to your 7-day free trial here today.
References 
Anderson JW, Baird P, Davis RH Jr, Ferreri S, Knudtson M, Koraym A, Waters V, Williams CL. Health benefits of dietary fiber. Nutr Rev. 2009 Apr;67(4):188-205. doi: 10.1111/j.1753-4887.2009.00189.x. PMID: 19335713.
Hervik AK, Svihus B. The Role of Fiber in Energy Balance. J Nutr Metab. 2019 Jan 21;2019:4983657. doi: 10.1155/2019/4983657. PMID: 30805214; PMCID: PMC6360548.
Salleh SN, Fairus AAH, Zahary MN, Bhaskar Raj N, Mhd Jalil AM. Unravelling the Effects of Soluble Dietary Fibre Supplementation on Energy Intake and Perceived Satiety in Healthy Adults: Evidence from Systematic Review and Meta-Analysis of Randomised-Controlled Trials. Foods. 2019 Jan 6;8(1):15. doi: 10.3390/foods8010015. PMID: 30621363; PMCID: PMC6352252.
Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM. Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study. J Nutr. 2019 Oct 1;149(10):1742-1748. doi: 10.1093/jn/nxz117. PMID: 31174214; PMCID: PMC6768815.
Kelly RK, Calhoun J, Hanus A, Payne-Foster P, Stout R, Sherman BW. Increased dietary fiber is associated with weight loss among Full Plate Living program participants. Front Nutr. 2023 Apr 17;10:1110748. doi: 10.3389/fnut.2023.1110748. PMID: 37139446; PMCID: PMC10150096.
Reynolds AN, Akerman AP, Mann J. Dietary fibre and whole grains in diabetes management: Systematic review and meta-analyses. PLoS Med. 2020 Mar 6;17(3):e1003053. doi: 10.1371/journal.pmed.1003053. PMID: 32142510; PMCID: PMC7059907.
