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Fibre February: High fibre cuisines for the day

Updated: Mar 28

Reaching the recommended 30g of daily fibre for adults should be top of mind during Fibre February and throughout the year. With a focus on this key nutrient and with the goal of nourishing the nation, flour millers across the United Kingdom are working around the clock to ensure flour - a great way to eat more fibre - is available to consumers and businesses.

We hope you enjoy these easy, fibre-filled recipe ideas that were packaged by an expert with a MSc in Food Science. Each full recipe is for one adult-sized serving, with the approximate fibre amount for the combined ingredients of that single serving.

Total fibre for the day: 34.3g


Breakfast: Banana and tahini toast 


2 slices small-sized wholemeal bread, toasted

2 tbsp tahini

1 medium banana, sliced

1 tsp chia seeds

1 tsp shelled hemp seeds

Ground cinnamon

Amount of fibre per serving: 11.0g


Lunch: Vegan falafel sandwich

Can be served with a side salad


2 slices brown sourdough bread

2½ tbsp houmous

3 falafel balls, cooked

A few slices jarred roasted red peppers, sliced

Amount of fibre per serving: 15.0g


Dinner: Pepperoni naan pizzas

Can be served with a side salad


2 mini naan breads, baked

2 heaped tbsp tomato passata

2 tbsp mozzarella cheese, grated

5-6 pepperoni slices

1 handful cherry tomatoes, sliced

¼ red onion

¾ cup wild rocket

Ground pepper

Amount of fibre per serving: 5.1g


Snack: Guacamole crackers 


2 wheat crackers

2 heaped tsp guacamole

1 tsp pumpkin seeds

A few slices of red bell pepper

Amount of fibre per serving: 3.2g


Disclaimer: The meals were not created by a dietician, the fibre content per serving is not calculated by a dietician, are not intended to replace personal or professional meal preparation recommendations, and only focus on the fibre count over a full nutrition breakdown. Despite using a recognised nutrition analysis software, fibre content should be considered an estimate due to differences in portion size, household measures to weight, and product types or brands. The information provided in this article is not intended to be used to treat or prevent any disease, condition, or nutrient deficiency. Individuals’ dietary needs and restrictions are unique to the individual. If you have any questions or concerns about increasing your fibre intake and want specific dietary advice, please consult a registered healthcare professional or dietician.


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