Fibre Up! The Essential Guide to a Healthy Gut

Did you know the average person only gets half the recommended daily intake of fibre? No wonder so many of us experience sluggish digestion or occasional bloating. But the good news is, there's a simple solution: upping your intake of fibre-rich foods! This week, let's dive into the wonderful world of fibre and explore how it can transform your gut health and overall well-being.

Think of your gut as a bustling ecosystem teeming with trillions of tiny residents – bacteria! These little friends play a crucial role in digestion, immunity, and even mood. But just like any community, they thrive on the right fuel. Here's where fibre comes in – it's the prebiotic superfood that keeps your gut bacteria happy and your digestive system running smoothly.

The Superpowers of Fibre:

  • Keeps things moving: Insoluble fibre adds bulk, promoting regular bowel movements and preventing constipation. Say goodbye to sluggish digestion and hello to a lighter, more energized you!
  • Gut Guardian: Fibre acts like a shield, nourishing the good bacteria that crowd out harmful ones. A healthy gut microbiome is linked to a stronger immune system and reduced inflammation.
  • Blood Sugar Balancing Act: Soluble fibre slows down sugar absorption, keeping your blood sugar levels steady. This is especially important for those managing diabetes or pre-diabetes.
  • Cancer Prevention Powerhouse: Studies suggest high-fibre diets can reduce the risk of colon cancer. The fermentation of fibre in the gut produces compounds that may have protective effects.
  • Weight Management Warrior: Feeling full for longer? Thank fibre! High-fibre foods tend to be filling and lower in calories, helping you control your appetite and manage weight.

Fibre Fiesta: How to Spice Up Your Diet

Ready to join the fibre revolution? Here's your toolkit:

  • Whole Grain Wonders: Swap refined grains like white bread and pasta for whole-wheat alternatives, brown rice, quinoa, or oats.
  • Rainbow on a Plate: Aim for a variety of colorful fruits and vegetables. Don't forget – the skin is often where the fibre lives!
  • Bean Bonanza: Lentils, chickpeas, and black beans are fibre superstars. Add them to soups, salads, or main dishes for a protein and fiber punch.
  • Nutty Delights: Snack on almonds, chia seeds, flaxseeds – these little powerhouses are packed with fibre and healthy fats.
  • Gradual Gains: Introduce fibre gradually to avoid bloating. Start small and increase your intake over time.

Remember: Water is your best friend when it comes to fibre. It helps with digestion and prevents constipation.

High-Fibre Breakfast Recipe: Overnight Oats

  • 1/2 cup rolled oats
  • 1 cup unsweetened plant-based milk
  • 1/4 cup Greek yoghurt
  • 2 tablespoons chia seeds
  • 1/2 cup mixed berries (blueberries, strawberries, raspberries)
  • 1/4 cup chopped nuts (e.g., almonds, walnuts) for topping
  • 1 tablespoon flaxseeds for topping
  • A pinch of cinnamon (optional)


  •     In a mason jar or airtight container, combine the rolled oats, almond milk, Greek yoghurt, chia seeds, and honey or maple syrup (if desired).
  •     Add the mixed berries on top of the mixture and sprinkle with a pinch of cinnamon.
  •     Seal the container and shake it well to combine all the ingredients.
  •     Refrigerate the jar overnight, or for at least 6-8 hours to allow the oats and chia seeds to soak and thicken.
  •     In the morning, give it a stir and add more milk if you prefer a thinner consistency.
  •     Top your overnight oats with chopped nuts and flaxseeds for extra fibre and texture. 

High-Fibre Lunch Recipe: Chickpea and Quinoa Salad

  • 1 cup cooked quinoa
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 cup diced cucumber
  • 1 cup diced bell peppers (red, yellow, or green)
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup red onion, finely chopped
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup feta cheese (optional)
    • For the dressing:
    • 3 tablespoons olive oil
    • 2 tablespoons lemon juice
    • 1 clove garlic, minced
    • Salt and pepper to taste


  •     In a large bowl, combine the cooked quinoa, chickpeas, cucumber, bell peppers, cherry tomatoes, red onion, and fresh parsley.
  •     If desired, add crumbled feta cheese for extra flavour (and fibre).
  •     In a separate small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and pepper to make the dressing.
  •     Pour the dressing over the salad and toss everything together until well combined.
  •     Let the salad sit in the refrigerator for at least 30 minutes to allow the flavours to meld.
  •     Serve the chickpea and quinoa salad as a high-fibre and nutritious lunch option.

Both of these recipes are rich in fibre and can be customized to suit your taste preferences. Enjoy your high-fibre breakfast and lunch!

Come and share your creations in She's Got Guts® The Facebook Group for living a gut friendly lifestyle. 

If you are looking for help to live a gut-friendly lifestyle and need guidance on how to do this. Join my "21-day Gut Friendly Lifestyle" course. 



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