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Fibre February: High fibre fare for the day

Updated: Mar 28

Although Fibre February is celebrated one month, the lessons learned from this initiative can sustain us all year long. For example, eating the recommended 30g of daily fibre for adults is attainable for consumers - and even flour millers whose efforts nourish the nation.

That said, 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: 47.0g


Breakfast: Chocolate-banana smoothie

Ingredients (add all in a blender):

1 tbsp wheatgerm

1 medium ripe banana, frozen

1/3 cup blueberries, frozen

1 cup water

2 tbsp cocoa powder, unsweetened

1 tbsp almond butter

½ tsp vanilla extract

1 Medjool date, pitted

1 cup spinach

Amount of fibre per serving: 16.0g


Lunch: Roasted sweet potato and chickpea wrap


1 large seeded tortilla wrap

1 tbsp basil pesto

½ avocado, smashed

½ cup canned chickpeas, smashed

½ small sweet potato, roasted

1 tbsp spinach, wilted

½ tbsp garlic sauce

Sea salt

Ground pepper

Amount of fibre per serving: 17.0g


Dinner: BBQ Jackfruit sandwich  


2 slices wholemeal bread

¼ white onion

½ tbsp vegetable oil

¼ can jackfruit (in water), cooked in the pan

2 tbsp chipotle BBQ sauce, homemade

1/3 cup red cabbage, shredded

½ tbsp fresh coriander

½ tsp lime juice

3-4 slices pickled dill cucumbers

Ground pepper

Sea salt

Amount of fibre per serving: 13.0g


Snack: Fruit loaf with butter 


1 slice fruit bread, toasted

1 tsp butter

Amount of fibre per serving: 1.0g


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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