Fibre: The Unsung Hero of Our Diet
If there were a "superfood" that could lower your risk of heart disease, type 2 diabetes, and bowel cancer; while keeping your digestion as regular as a Swiss watch, you’d probably want it on your plate.
That "superfood" is fibre!
Despite its importance, NHS and the British Nutrition Foundation report that most UK adults are only eating about 18g–20g of fibre a day—far below the recommended 30g. It’s time to close that gap.
Why Fibre is Your Body’s Best Friend
Fibre is a plant-based carbohydrate that your body can’t actually digest. Instead of being absorbed, it travels through your system, performing two vital roles:
· Soluble Fibre: Found in oats and pulses, it turns into a gel that helps lower cholesterol and keep blood sugar levels steady.
· Insoluble Fibre: Found in whole grains and veg skins, it adds "bulk" to your stool, acting like a broom that sweeps through your gut to prevent constipation.
Easy Daily Swaps to Boost Your Intake
Reaching 30g doesn't require a total kitchen overhaul. Small, consistent changes make the biggest difference. See below:
How We Can Help
If you’re looking for high-quality, plant-based ways to hit your fibre goals, Marigold Health Foods is a great resource. We offer several products that make boosting your fibre intake effortless and delicious.
#Top High-Fibre Picks:
Marigold Engevita Nutritional Yeast: This is a "must-have" for any kitchen. With a whopping 26g of fibre per 100g, even a small sprinkle over your pasta or popcorn adds a significant boost. It has a delicious nutty, cheesy flavour.
Marigold Popcorn Plus: A perfect "on-the-go" snack. It’s dusted with Engevita nutritional yeast, making it much higher in fibre (and Vitamin B12) than your standard cinema snack.
Marigold Bouillon Powder: While the stock itself is a seasoning, Marigold’s bouillon is the perfect base for fibre-rich stews and legume-heavy soups.
#High-Fibre Recipe Inspiration
Ready to get cooking? Try these Marigold-inspired ideas to hit your 30g target:
Creamy & Chunky Corn Chowder: Use Marigold Bouillon as the base. Add potatoes (with skins!), sweetcorn, and a tablespoon of Engevita flakes for a gut-healthy, high-fibre lunch.
The "Cheesy" Vegan Bowl: Roast a tray of chickpeas, cauliflower, and sweet potato. Toss them in olive oil and plenty of nutritional yeast (nooch). This combo delivers a massive hit of both soluble and insoluble fibre.
Fibre-Boosted Stews: Swap the meat in your favourite casserole for red lentils or butter beans, seasoned with Marigold bouillon. Check our Tomato and Bean Stew recipe.
A final tip: When increasing fibre, always drink more water. Fibre needs hydration to work its magic and keep things moving smoothly!
Read more here:
NHS: How to get more fibre into your diet
BNF: What is fibre?