These hot months may make your appetite shrink, but it is still possible to bolster your fibre intake with fresh, flavour-packed meals featuring cavolo nero and kale.
Fibre plays an important role in digestive and gut health, helping to support regularity. Higher fibre intakes are also associated with a lower risk of heart disease, type 2 diabetes and bowel cancer.
Yet, despite the growing focus on gut health and the rise of the fibremaxxing trend, only 4% of UK adults meet the recommended daily fibre intake. During hot weather, when many people naturally gravitate towards lighter meals and picky teas, vegetables such as cavolo nero and kale offer a simple way to keep fibre on the menu.
Naturally rich in fibre, versatile and full of flavour, these dark leafy greens can be added to wraps, salads, sharing plates and quick midweek dishes, making it easier to increase fibre intake without completely changing how we cook or eat.
Jo Travers, expert nutritionist and dietitian for Discover Great Veg, explains: “Fibre is such an overlooked yet vital nutrient, offering benefits for many aspects of our wellbeing, so it’s important that we aim for the recommended 30g a day. Vegetables, including leafy greens such as cavolo nero and kale, are a simple way to help increase fibre intake. This is especially useful during the summer months, when people often prefer lighter meals, as these greens are versatile, quick to cook and easy to add to salads, wraps, sharing dishes and other seasonal favourites.”
Fresh, fibre-rich recipe inspiration from Discover Great Veg
These recipes show how cavolo nero and kale can bring freshness, colour and texture to everyday meals, using simple methods and minimal preparation time.
Korean-style Kale and Gochujang Kimchi
High in fibre – contains 7.6g of fibre per 100g.
Cavolo Nero & Chickpea Falafels with Harissa
High in fibre – contains 11g of fibre per serving.
Veggie Fajitas with Cavolo Nero
High in fibre – contains 12g of fibre per serving.
