How Em The Nutritionist Eats 40g Of Fibre A Day

According to Emily English, aka @emthenutritionist, fibre has a bit of an image problem. “A lot of people think of it as bland “roughage” – the type you get from brown bread and the odd vegetable, rather than something active in the body,” she tells British Vogue. “When you look at the numbers, most adults don’t reach the basic 30g daily recommendation, let alone up to 40g.”

Why is fibre so important?

Protein’s less sexy sibling, fibre is an essential component of a healthy and well-rounded diet. An umbrella term that covers both soluble and insoluble fibre (dissolves in water versus doesn’t dissolve in water), fibre helps to regulate blood sugar, sustain the good bacteria in the gut, give bulk to bowel movements and excrete excess hormones.

“Higher fibre intake is associated with lower risk of heart disease, type 2 diabetes and bowel cancer,” English notes. “Aiming for 40g a day is about supporting long-term health as much as it is about feeling fuller and more energised.”

What are the different types of fibre?

Eating adequate amounts of fibre doesn’t necessarily mean working your way through an entire head of broccoli. Surprising sources of fibre include blackberries, raspberries, strawberries and blueberries, black beans and avocado. These foods are high in insoluble fibre – the type that nutritional therapist Phoebe Liebling previously described to British Vogue as “the harsh, brushy” stuff. This type of fibre helps to keep the digestive system moving.

Oats, chia seeds, white rice and ground flaxseed are examples of soluble fibre – the type that draws water into the bowel, forming a gel-like substance that helps to increase feelings of fullness, regulate blood sugar, soften stool, and feed the bacteria in the gut.

How much fibre should I eat a day?

The NHS recommends that women in the UK should aim to eat around 25-30g of fibre a day, while men should aim for 30-40g.

English’s advice, though, is sage. If your diet is light on fibre at present, don’t jump to 40g straight away. “Your gut won’t be used to that level of fibre and you might feel bloated and gassy,” she cautions. “It would then be easy to assume that fibre doesn’t agree with you, but it’s not the case. It’s that your gut microbiome (the confluence of bacteria present in your gut) and gut motility need time and enough water to adapt.”

In simple terms, build up your fibre intake gradually. Ensure you’re drinking plenty of water, too, to make sure the fibre can properly pass through the gut and not get stuck.

For those who need a little inspiration, here’s how English hits her daily quota across main meals and snacks.

Breakfast: Superfood Lemon Drizzle High Fibre Loaf