What’s the big deal about fibre? On Instagram @AndreaHardyRD, I talk all about how important fibre is for your gut health and some quick and easy ways to increase your fibre intake!

Image of @andreahardyrd Instagram post about what does 30g of fibre look like

Fibre is fuel for our gut microbes.⁠

What Does 30g of Fibre Look Like?

BUT – the average person only hits about half the daily requirements (about 25g for women, 38 g for men).⁠

Hitting fibre targets doesn’t have to be hard, but many times it does have to be purposeful!

Here’s a typical day that hits your fibre needs! (wondering about portions? listen to your hunger and fullness signals – these ideas are all about finding fibre-filled balance within your meals!)

Need help hitting your fibre targets?

My team @ignite.nutrition.inc is pretty darn awesome at that 😉

How to add in fibre when you don’t eat a lot?

🥰 It’s no secret that I’m a big lover of fibre. 😍⁠


It helps feed your good gut bugs and helps keep things moving. 💩⁠

So how much fibre do you need?⁠

  • Women ~ 25 grams of fibre per day⁠
  • Men~ 38 grams per day⁠
  • Or about 14 grams per 1000 calories!⁠

Not surprisingly – most of us don’t get enough – with many of us only getting about 15 grams a day TOTAL! 🥴⁠

Here are some tips for simple additions and swaps that can boost your daily fibre intake.⁠

⁠☀️How to Add Fibre in at Breakfast:⁠

  • Add some chia seeds or ground flax seeds to your yogurt or smoothie (each have about 4 grams of fibre per tablespoon!)⁠
  • Top cereal with nuts like almonds and walnuts⁠

🍞How to Add Fibre in at Lunch: ⁠

  • Swap your regular grains for whole grains like brown rice (2.7 grams of fibre per cup) or quinoa (4.3 grams of fibre per cup)⁠

🥦How to Add Fibre in at Supper:⁠

  • Double up on the veg (aim for about 2 cups!). Some of my favourite high fibre veg include edamame, sweet potato, avocado, broccoli, carrots, kale, potatoes (with the skin) and brussels sprouts.⁠
  • Get creative with pulses! Add chickpeas to pasta, lentils to a soup or Bolognese sauce, or black beans to a hearty chilli.⁠

🥝 How to Add Fibre in at Snacks:⁠

  • Fill up on fruit! Aim for 2-3 servings or pieces per day. Try kiwi or berries with yogurt, an apple with some cheddar cheese, or a banana with peanut butter for a fibre-filled and nourishing snack.⁠

    What are your favourite ways to boost fibre intake?⁠