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Fibre February: High fibre dishes for the day

Updated: Mar 28

Flour millers, industry players, and consumers alike should focus on promoting and eating the recommended amount of daily fibre 30g for adults. To encourage this and show fibre's connection to flour, we are sharing meal options that can help everybody meet this goal. Whether making these during Fibre February or any other day of the year, eating this key nutrient never tasted better.

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: 35.7g


Breakfast: Scrambled eggs with beans


2 eggs, scrambled

½ tomato, diced

½ cup black eyed beans, canned

¼ cup cheddar, grated

½ spring onion, finely chopped

1 slice brown sourdough bread, toasted

Amount of fibre per serving: 11.0g


Lunch: Sweet chilly mycoprotein wrap

Can be served with a side salad


1 large seeded tortilla wrap

1 tbsp heaped sweet chilly sauce

1 cup mycoprotein vegetarian pieces, cooked in oil

1 tsp vegetable oil

1 cup spinach

1 tbsp carrot, grated

½ spring onion, finely chopped

Sea salt

Ground pepper

Amount of fibre per serving: 8.6g


Dinner: Tuna melt burritos


2 medium-sized wholemeal tortilla wraps

½ can tuna

½ cup cheese mix, grated  

½ cup brown basmati rice, cooked

½ cup of red kidney beans, canned  

3 tbsp sweetcorn

1 tbsp fresh parsley

Sea salt

Ground pepper

Amount of fibre per serving: 13.0g


Snack: Pomegranate yoghurt bowl


3 heaped tbsp Kefir natural yoghurt

1 handful pomegranate seeds

1 tsp honey

¼ cup pecan nuts

½ tbsp wheatgerm

Amount of fibre per serving: 3.1g


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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