From simple food swaps to a new smoothie hitting supermarket shelves, an expert shares how to give your daily fibre intake a boost
Protein might have been having its moment, but there’s another nutrient you might want to pay attention to: fibre.
According to the National Diet and Nutrition Survey, around 95% of adults in the UK aren’t getting enough of it. The good news? You don’t need to completely overhaul your diet or spend hours meal-prepping to get more fibre into your day.
To help make things easier, Naked Smoothies has teamed up with health expert Dr Emily Jackman to share four simple ways to up your fibre intake, from making smarter supermarket swaps to getting a little more creative in the kitchen.
There’s also a new drink joining the line-up: Naked Fibre Machine, a supercharged smoothie designed to help you get more fibre into your daily routine.
Here’s what you need to know.
1. Find out how much fibre you’re actually getting
First things first: do you know how much fibre you’re eating each day?
Adults are generally advised to aim for around 30g of fibre daily, but the average intake in the UK is closer to 20g.
That’s a pretty big gap, but Dr Jackman says one of the easiest ways to start closing it is by getting familiar with the nutritional information on your favourite foods.
“You don’t need to count every gram but checking labels now and then can help you get a feel for where you could add a little more. Look out for “high fibre”, which means at least 6g per 100g or 3g per 100 kcal. It’s about getting familiar with your usual foods, rather than turning every meal into a maths exercise.”
And if you’re looking for a convenient way to give your intake a boost, Naked Smoothies has launched its new Naked Fibre Machine drink.
Made with real fruit juice, including kiwi and apple, alongside spinach and apple cider vinegar, the smoothie is also suitable for vegans and contains chicory inulin, a source of fibre derived from chicory root.
Available in 300ml and 750ml bottles from Boots, Tesco, Ocado and Sainsbury’s nationwide, it provides 4.2g of fibre per 150ml serving.
2. Give your favourite foods a fibre upgrade
Getting more fibre doesn’t mean you have to ditch all the foods you love.
In fact, some of the easiest ways to increase your intake involve adding a few more ingredients to meals you’re already eating.
Dr Jackman recommends incorporating more fruit and vegetables, beans, lentils, wholegrains, nuts and seeds into your diet.
“Fruit and veg, beans, lentils, wholegrains, nuts and seeds all contribute to your fibre intake. And there are lots of ways to enjoy them. Think colourful salads, chunky soups or a smoothie alongside breakfast. Start with what you like, then try adding a little more variety, whilst keeping an eye on cooking and prep instructions. Frozen fruit and veg count too, so keeping a few favourites in the freezer can make this easier.”
3. Make a few simple swaps
If the thought of completely changing your diet sounds like too much effort, don’t panic.
According to Dr Jackman, small swaps can make a difference, and breakfast is an easy place to start.
“Getting more fibre doesn’t have to mean changing everything you eat. Breakfast is a good place to start: stir chia seeds or ground flaxseed into porridge or yoghurt, or top with berries. Raspberries and blackberries are particularly good sources of fibre. Small additions can become easy everyday habits.”
4. Don’t go from zero to fibre hero overnight
While increasing your fibre intake is a good goal, there’s one thing to bear in mind: going too hard, too quickly can leave you feeling bloated and uncomfortable.
Dr Jackman recommends building up gradually, making one change at a time over a few weeks rather than attempting a complete dietary overhaul overnight.
“Adding lots of fibre at once can leave you feeling bloated and uncomfortable, so build up gradually over a few weeks. Spread fibre-rich foods across your meals and drink plenty of water to help keep things moving. Give your body time to adjust.”
And if you’re after another convenient option, Naked Fibre Machine is available now from Boots, Tesco, Ocado and Sainsbury’s nationwide and comes in a 300ml single-serve bottle for £3 and a 750ml take-home pack priced at £4.50.
Find out more about Naked Fibre Machine and how to make small changes to your daily fibre intake.
