We hear a lot about gut health these days, but there’s one vital nutrient many of us are still missing out on: fibre.
Only 4% of UK adults are meeting the recommended daily fibre intake[i]. Fibre does far more than simply support digestion. A fibre-rich diet helps maintain gut health and regular digestion, supports energy levels, and plays an important role in weight and metabolic health. The NHS also links higher fibre intakes to a lower risk of heart disease, type 2 diabetes and bowel cancer[ii].
So why are so many of us falling short, and what’s the easiest way to fix it?
Why fibre matters more than you might think
Expert Nutritionist and Dietitian for Discover Great Veg, Jo Travers, explains:
“Fibre is such an overlooked yet vital nutrient – offering benefits for almost every aspect of our wellbeing. It’s really important we all aim for the recommended 30g a day. Vegetables including leafy greens like cavolo nero, kale and spinach, as well as pulses and fruits, are your friend when it comes to increasing your fibre intake – as these foods are all high in the nutrient.”
The good news? Boosting fibre doesn’t mean changing how you cook or eat.
The everyday veg that can help close the gap
Leafy greens such as cavolo nero, kale and spinach are naturally high in fibre, packed with flavour, and incredibly versatile. They can be stirred into sauces, added to wraps, blended into curries or crisped up as toppings, making them an easy addition to everyday meals.
Quick to prepare and easy to cook, these veg fit seamlessly into familiar dishes, helping you increase fibre intake without any extra fuss.
Fibre-rich recipe inspiration from Discover Great Veg
These recipes show how fibre-rich vegetables can be incorporated into everyday favourites, using simple methods and minimal prep time[iii].
Cavolo Nero & Chickpea Falafels with Harissa
High in fibre – contains 11g of fibre per serving.
- Prep time: 10 minutes
- Cook time: 10 minutes
Mexican Vegetable Chilli with Spicy Cavolo Nero Crisps
High in fibre – 11g of fibre per serving.
• Prep time: 10 minutes
• Cook time: 20 minutes
Ginger-Harissa Roasted Vegetable Pilaf
High in fibre – 24g of fibre per serving.
- Prep time: 15 minutes
- Cook time: 30 minutes
Veggie Fajitas with Cavolo Nero
Source of fibre – contains 12g of fibre per serving.
- Prep time: 5 minutes
- Cook time: 15 minutes
The top 10 benefits of fibre
Still need convincing? Fibre can help to:
- Support gut health
- Improve mood
- Maintain a healthy weight
- Support metabolic health
- Lower the risk of cardiovascular disease
- Reduce the risk of type 2 diabetes
- Lower the risk of bowel cancer
- Support brain health
- Maintain steady energy levels
- Help prevent constipation
For easy, delicious ways to enjoy kale, cavolo nero, spinach and leeks, and to learn more about their benefits, visit Discover Great Veg Recipes.
[i] National Diet and Nutrition Survey (2019–2023) https://www.gov.uk/government/statistics/national-diet-and-nutrition-survey-2019-to-2023/national-diet-and-nutrition-survey-2019-to-2023-report
[ii] https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/
[iii] Fibre claims are based on nutritional analysis using standard UK food composition data.