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Fibre February: High fibre foods for the day

Updated: Mar 28

Are you looking for ways to increase your daily fibre to the recommended amount per day – 30g for adults? Fibre February was created to help consumers understand the importance of eating the recommended amount of fibre every day, the health benefits associated with eating the recommended amount, and flour’s connection to fibre.

With that in mind, 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. Enjoy!

Total fibre for the day: 41.1g


Breakfast: Mushrooms on toast 


1 slice wholemeal bread, toasted

1 tbsp vegetable oil

1 cup brown mushrooms, sliced

1 tbsp crème fraiche

½ garlic clove

1 tbsp fresh parsley

Sea salt

Ground pepper

Amount of fibre per serving: 3.7g


Lunch: Smoked salmon bagel


1 poppy seed bagel, halved

2 tbsp cottage cheese

1 tsp fresh chives

1 tsp fresh parsley

2 slices smoked salmon

½ cup wild rocket leaves

Lemon zest

Ground pepper

Amount of fibre per serving: 4.5g


Dinner: Chickpea salad sandwich


2 slices multi-seeded bread

1 tbsp mayonnaise

½ can chickpeas, smashed

1 tbsp vegetable oil

2 tsp lemon juice

½ tsp Dijon mustard

¼ celery stick

1 tbsp fresh dill

1 slice red onion

2-3 slices tomato

1 slice Romaine lettuce

Sea salt

Garlic powder

Ground pepper

Amount of fibre per serving: 27.0g


Snack: Raspberry and peanut butter toast


½ slice wholemeal bread, toasted

1 tbsp peanut butter

1 handful raspberries, smashed

1 tsp chia seeds 

Amount of fibre per serving: 5.9g


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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