Breadcrumbs ![How A Nutritionist Gets Her Recommended Fibre Intake Every Day](https://media.sheerluxe.com/CIstx8naexnceD2oaFQW77dD4m4=/800x0/smart/https%3A%2F%2Fsw18.sheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2026%2F02%2Fsl-site-assets-230226-hero-emma-bardwell-fibre.png) ![How A Nutritionist Gets Her Recommended Fibre Intake Every Day](https://media.sheerluxe.com/IN0_oEC0dw__qeB8ROcL6vNGt1o=/400x0/smart/https%3A%2F%2Fsw18.sheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2026%2F02%2Fsl-site-assets-230226-hero-emma-bardwell-fibre.png) Images: @boldbeanco; @alara.cereals; Kimberly Espinel [Health & Wellness](/life/health-wellness) / 23 February 2026 # How A Nutritionist Gets Her Recommended Fibre Intake Every Day If you’re battling low energy, sluggish digestion or relentless cravings, fibre could be the missing piece. Long dismissed as something purely ‘for digestion’, it’s now recognised as one of the most powerful – and overlooked – tools for better energy, balanced hormones, brighter mood and deeper sleep. The catch? Most of us fall well short of the recommended 30g a day. Here, nutritionist Emma Bardwell explains how she gets her daily dose… ByTor West / [ Save To My Favourites ](/user/login?destination=/markdownify/node/50522) Images: @boldbeanco; @alara.cereals; Kimberly Espinel All products on this page have been selected by our editorial team, however we may make commission on some products. [ ![](https://media.sheerluxe.com/wYxIc7uzb5gr8xmxAUfXMko4IZg=/800x0/smart/https%3A%2F%2Fsw18.sheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2026%2F02%2Fkimberly-espinel-cred-fig-halloumi-salad-horizontal-emma-b-fibre-effect.jpg) ](https://www.emmabardwell.com/) Kimberly Espinel **Breakfast sets the tone**. Most mornings, I keep things simple – overnight oats with chia seeds, berries, ground flaxseed and nuts; or rye toast topped with eggs and avocado – a surprisingly good fibre source – and a big pile of herbs and leafy greens on the side. I’m a strong believer that breakfast should be satisfying not virtuous. It needs to fill you up and keep energy steady until lunch, without the need for mid-morning snacks. Right now, my cherry Bakewell overnight oats are on repeat – they have 11g of fibre per serving, which is more than a third of the daily 30g target. I prep a few in advance and keep them in the fridge. **Oat bran is a smart way to upgrade your porridge**. Jumbo oats are my number one kitchen staple – they’re affordable, quick and endlessly adaptable – but if you want to go one step further, oat bran is brilliant as it contains almost double the fibre of standard porridge oats. I also buy good-quality seeded sourdough, slice it up and freeze it. Not only does that cut down on food waste, but freezing and reheating bread increases resistant starch – a type of fibre your gut microbes thrive on. The same principle applies to cooked and cooled potatoes, pasta and beans too. **It's the extras that add up**. I eat seeds every day. Ground flaxseed, chia or mixed seeds sprinkled over porridge, yoghurt or toast instantly adds fibre, texture and crunch. Frozen mixed berries are another easy win – no chopping, no waste, always available and far more affordable than fresh. There’s always a bag of wheat bran in my cupboard, too. It’s an old-school fibre hero – just a tablespoon stirred into overnight oats or chia pudding is an easy way to boost your daily total. I also tend to choose slightly greener, less ripe bananas, as they’re higher in prebiotic fibre – the kind that feeds your gut microbes. I always choose slightly greener bananas, which are HIGHER IN PREBIOTIC FIBRE – the kind that feeds BENEFICIAL GUT BACTERIA. **Simple swaps make the biggest difference**. Instead of white bread, I’ll reach for seeded sourdough, rye or wholegrain, and I swap white rice for brown, red or black rice, or quinoa when it suits the meal. Regular pasta becomes wholewheat or a legume-based version – try easing kids in with a half-and-half mix – while crisps are an easy switch for popcorn. I’ve also swapped everyday crackers to [dark rye Ryvita](https://www.jdoqocy.com/click-3836078-16995001?url=https%3A%2F%2Fwww.tesco.com%2Fgroceries%2Fen-GB%2Fproducts%2F256001031), choose bran flakes or [Weetabix](https://www.dpbolvw.net/click-3836078-16995001?url=https%3A%2F%2Fwww.tesco.com%2Fgroceries%2Fen-GB%2Fproducts%2F254852973) [ ](https://www.dpbolvw.net/click-3836078-16995001?url=https%3A%2F%2Fwww.tesco.com%2Fgroceries%2Fen-GB%2Fproducts%2F254852973)over cornflakes, and opt for whole oranges rather than juice. Even small changes count – milk chocolate becomes dark, and mayonnaise is often replaced with hummus or avocado. **Some of the best sources are hiding in plain sight**. Frozen vegetables are a lifesaver, while potatoes kept in their skins deliver far more fibre than most people realise. Frozen peas are another hero, offering both protein and fibre, as are edamame beans and sweet potatoes, particularly when roasted. Even foods we don’t typically think of as ‘fibre-rich’ play a part – dark chocolate, coffee (around 2g per cup) and cacao all contribute small amounts. Fibre isn’t just boring, beige food. **Lunch is often leftovers**. It’s usually the previous night’s dinner bulked out with extra vegetables or beans, or a large salad with lentils, grains and a protein source. I like minimally processed wholemeal wraps – [Crosta & Mollica](https://www.ocado.com/products/crosta-mollica-organic-piadina-flatbreads-wholeblend/230246011) are a good option – filled with leafy green hummus, cucumber, grated carrot, avocado and whatever protein I fancy. Dinner tends to be a bean-packed chilli, a vegetable-rich traybake or a chickpea-based curry. [ ![](https://media.sheerluxe.com/Xs5igFJoiqtDGHSyG_iFjpaUR5w=/800x0/smart/https%3A%2F%2Fsw18.sheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2026%2F02%2Fkimberly-espinel-cred-cherry-bakewell-coconut-lentil-emma-b-fibre-effect.jpg) ](https://www.emmabardwell.com/) Kimberly Espinel **Efficiency is everything**. [Soffrito](https://www.awin1.com/cread.php?awinmid=120623&awinaffid=69421&platform=dl&ued=https%3A%2F%2Fwww.packd.co.uk%2Fproducts%2Forganic-soffrito-450g) [ ](https://www.awin1.com/cread.php?awinmid=120623&awinaffid=69421&platform=dl&ued=https%3A%2F%2Fwww.packd.co.uk%2Fproducts%2Forganic-soffrito-450g)lives in my freezer as a base for soups, stews and curries, saving on endless chopping. I rely on tins and jars of beans, lentils and chickpeas. Pears are a fruit staple thanks to their sorbitol content, which gently supports digestion, and kiwis are another favourite – they contain actinidin, an enzyme that helps break down protein and keeps things moving comfortably. **Tinned lentils are particularly underrated**. I add them to pretty much everything – soups, sauces, curries and salads. Chickpeas are just as versatile, whether roasted for a snack or tossed through pasta. [Nutritional yeast](https://www.planetorganic.com/products/marigold-engevita-nutritional-yeast-125g?variant=56028110487938) is another fibre hack – with around 3g of fibre per tablespoon, it also adds a subtle cheesy flavour and works well stirred into risottos or scattered over pasta in place of parmesan. **Pouches of pre-cooked grains are one of my favourite shortcuts**. The range has never been better – look for blends with rice, quinoa or freekeh. And keep the skins on fruit and vegetables wherever possible – carrots, cucumbers, kiwis, potatoes, apples and pears – for an easy fibre lift. Oat bran is the EASIEST BREAKFAST UPGRADE – it blends into porridge or overnight oats and DELIVERS DOUBLE the fibre of regular oats. **Snacks don’t have to be complicated**. On the go, it’s usually fruit – raspberries and blackberries are favourites because they contain a lot of fibre – along with mixed nuts or popcorn. At home, I’m more likely to have mini chia puddings, hummus with sugar snaps and carrots, or dark rye Ryvita topped with cottage cheese and slices of kiwi fruit. Nuts are also great, especially [chocolate-dipped hazelnuts](https://prf.hn/click/camref:1011l4oWo/destination:https%3A%2F%2Fwww.hollandandbarrett.com%2Fshop%2Fproduct%2Fholland-barrett-milk-chocolate-hazelnuts-210g-6100005714) from Holland & Barrett, and BRAVE [roasted chickpeas](https://www.sainsburys.co.uk/gol-ui/product/brave-roasted-chickpeas-sea-salt-35g). **Fibre supplements can be useful – but they’re not a replacement for food**. They can help if intake is very low, or during periods like travel or appetite changes. I see them as a bridge rather than a long-term solution. Look for blends of different prebiotic fibres that provide around 10g per serving. Psyllium husk can also be helpful, especially for bulking stools, but it’s important to drink plenty of water alongside it. **When I consistently hit my fibre target, the difference is noticeable**. I feel lighter and more energised, my appetite feels calmer and more regulated, digestion is smoother and mid-afternoon energy crashes all but disappear. There’s also a sense of things working better in the background – steadier blood sugar, fewer cravings, better mood and more consistent energy throughout the day. It may not be glamorous, but fibre is one of the cornerstones of feeling good – and that’s precisely why it deserves more credit. *Visit* [EMMABARDWELL.COM](https://www.emmabardwell.com/) *The Fibre Effect* is available to buy now at [AMAZON.CO.UK](https://amzn.to/4rWwo6S) Advertisement Scroll to continue --- ## *Shop Emma’s fibre-rich picks here* ![Organic Linseed Brown from Biona](https://media.sheerluxe.com/-S2NyJ5s3x2aKBTIWCEjwHH70EE=/600x0/smart/https%3A%2F%2Fsw18.sheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2026%2F02%2Fbiona-organic-linseed-brown.png) [#### Organic Linseed Brown](https://biona.co.uk/products/biona-organic-linseed-brown) ##### Biona, £3.29 [ Flag this item ](/user/login?destination=/markdownify/node/50522 "Add product to my favourites") ![Organic Mixed Berries from Picard](https://media.sheerluxe.com/Dd6dz_kNByfdFHogJJyw25uJ8Aw=/600x0/smart/https%3A%2F%2Fsw18.sheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2026%2F02%2Focado-picard-organic-mixed-berries.png) [#### Organic Mixed Berries](https://www.ocado.com/products/picard-organic-mixed-berries/480023011) ##### Picard, £7.80 [ Flag this item ](/user/login?destination=/markdownify/node/50522 "Add product to my favourites") ![Organic Oat Bran from Alara](https://media.sheerluxe.com/83Q5oichgkBO6cc7NKAbVOSVg3Q=/600x0/smart/https%3A%2F%2Fsw18.sheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2026%2F02%2Falara-oat-bran.png) [#### Organic Oat Bran](https://prf.hn/click/camref:1011l4oWo/destination:https%3A%2F%2Fwww.hollandandbarrett.com%2Fshop%2Fproduct%2Falara-organic-oat-bran-650g-6100014462) ##### Alara, £3.29 [ Flag this item ](/user/login?destination=/markdownify/node/50522 "Add product to my favourites") ![Organic Black Chia Seeds from Raw Health](https://media.sheerluxe.com/UP3njRJZF3EvyG9ISodbIUlJTiA=/600x0/smart/https%3A%2F%2Fsw18.sheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2026%2F02%2Fraw-black-chia-seeds.png) [#### Organic Black Chia Seeds](https://amzn.to/3Oq3Zb5) ##### Raw Health, £8.99 [ Flag this item ](/user/login?destination=/markdownify/node/50522 "Add product to my favourites") ![Roasted Chickpeas Sea Salt from Brave](https://media.sheerluxe.com/rGj75bwzEUk6T2iyc54KXpkyWNk=/600x0/smart/https%3A%2F%2Fsw18.sheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2026%2F02%2Fbrave-roasted-chickpeas.png) [#### Roasted Chickpeas Sea Salt](https://www.sainsburys.co.uk/gol-ui/product/brave-roasted-chickpeas-sea-salt-35g) ##### Brave, £1.05 [ Flag this item ](/user/login?destination=/markdownify/node/50522 "Add product to my favourites") ![Organic Seven Seed Sourdough from Daylesford](https://media.sheerluxe.com/McvZLFkl1jHUqAnxzX4yN2gfxUA=/600x0/smart/https%3A%2F%2Fsw18.sheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2026%2F02%2Fdaylesford-organic-seven-seed-sourdough.png) [#### Organic Seven Seed Sourdough](https://click.linksynergy.com/deeplink?id=etT1jgERWYw&mid=50574&murl=https%3A%2F%2Fwww.daylesford.com%2Fshop%2Fgrocery%2Fbakery%2Fbread%2Forganic-seven-seed-sourdough&LSNSUBSITE=LSNSUBSITE) ##### Daylesford, £5.75 [ Flag this item ](/user/login?destination=/markdownify/node/50522 "Add product to my favourites") ![Organic Engevita Nutritional Yeast from Marigold](https://media.sheerluxe.com/y4A59F6cjT1N_c2KW4QkdvoX0Cg=/600x0/smart/https%3A%2F%2Fsw18.sheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2026%2F02%2Fmarigold-engevita-nutritional-yeast.png) [#### Organic Engevita Nutritional Yeast](https://www.planetorganic.com/products/marigold-engevita-nutritional-yeast-125g?variant=56028110487938) ##### Marigold, £7.59 [ Flag this item ](/user/login?destination=/markdownify/node/50522 "Add product to my favourites") ![Organic Wholeblend Piadina Flatbreads from Crosta & Mollica](https://media.sheerluxe.com/D53iqXnTrZ-FU0F1NJUtau7CjBg=/600x0/smart/https%3A%2F%2Fsw18.sheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2026%2F02%2Fcrosta-mollica-organic-piadina-flatbreads-wholeblend.png) [#### Organic Wholeblend Piadina Flatbreads](https://www.ocado.com/products/crosta-mollica-organic-piadina-flatbreads-wholeblend/230246011) ##### Crosta & Mollica, £2.15 [ Flag this item ](/user/login?destination=/markdownify/node/50522 "Add product to my favourites") ![Organic Green Lentils from Eat Wholesome](https://media.sheerluxe.com/TYksi9r7RIgbAfMUit9ni880Dng=/600x0/smart/https%3A%2F%2Fsw18.sheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2026%2F02%2Feat-wholesome-organic-green-lentils.png) [#### Organic Green Lentils](https://www.ocado.com/products/eat-wholesome-organic-green-lentils/430406011) ##### Eat Wholesome, £1.60 [ Flag this item ](/user/login?destination=/markdownify/node/50522 "Add product to my favourites") ![Organic Gluten Free 90sec Brown & Wild Rice from Clearspring](https://media.sheerluxe.com/jC8d_EenNfAPNzukMprqkvvP0QA=/600x0/smart/https%3A%2F%2Fsw18.sheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2026%2F02%2Fclearspring-90sec-brown-wild-rice.png) [#### Organic Gluten Free 90sec Brown & Wild Rice](https://www.clearspring.co.uk/products/organic-gluten-free-90sec-brown-wild-rice-with-tamari-soya-sauce) ##### Clearspring, £3.69 [ Flag this item ](/user/login?destination=/markdownify/node/50522 "Add product to my favourites") ![Only 4 Ingredients Wholegrain Sliced Rye Bread from Marks & Spencer ](https://media.sheerluxe.com/qb8uNRZs3kmCX8diojY4ubXGIIU=/600x0/smart/https%3A%2F%2Fsw18.sheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2026%2F02%2Fms-only-4-ingredients-wholegrain-sliced-rye-bread.png) [#### Only 4 Ingredients Wholegrain Sliced Rye Bread](https://www.ocado.com/products/m-s-only-4-ingredients-wholegrain-sliced-rye-bread/679010011) ##### Marks & Spencer, £1.80 [ Flag this item ](/user/login?destination=/markdownify/node/50522 "Add product to my favourites") ![Organic Simply Salted Popcorn from Nom](https://media.sheerluxe.com/jFlUx223_VZPoK8Ko3X6VXfTS2c=/600x0/smart/https%3A%2F%2Fsw18.sheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2026%2F02%2Fnom-organic-simply-salted-popcorn.png) [#### Organic Simply Salted Popcorn](https://www.ocado.com/products/nom-organic-simply-salted-popcorn/296329011) ##### Nom, £1.20 *(was £1.50)* [ Flag this item ](/user/login?destination=/markdownify/node/50522 "Add product to my favourites") ![Organic Soffritto Base from PACK’D](https://media.sheerluxe.com/lC8cEmy5AXLlA4et5TQwOuPoFVk=/600x0/smart/https%3A%2F%2Fsw18.sheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2026%2F02%2Fpackd-organic-soffritto-base.png) [#### Organic Soffritto Base](https://www.awin1.com/cread.php?awinmid=120623&awinaffid=69421&platform=dl&ued=https%3A%2F%2Fwww.packd.co.uk%2Fproducts%2Forganic-soffrito-450g) ##### PACK’D, £2.85 [ Flag this item ](/user/login?destination=/markdownify/node/50522 "Add product to my favourites") ![Organic Protein Red Lentil Orzo from Profusion](https://media.sheerluxe.com/0N8B8Tj9wVKlt0CiAqKlmjEW2bg=/600x0/smart/https%3A%2F%2Fsw18.sheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2026%2F02%2Fprofusion-red-lentil-orzo.png) [#### Organic Protein Red Lentil Orzo](https://www.ocado.com/products/profusion-organic-protein-red-lentil-orzo/635225011) ##### Profusion, £3.10 [ Flag this item ](/user/login?destination=/markdownify/node/50522 "Add product to my favourites") ![Organic Low Gluten Index Ancient Grain Wholewheat Busiate Pasta from Seggiano](https://media.sheerluxe.com/6gwLE4mgFBoRJbuud0zF5bWwJF0=/600x0/smart/https%3A%2F%2Fsw18.sheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2026%2F02%2Fseggiano-organic-low-gluten-index-ancient-grain-wholewheat-busiate-pasta.png) [#### Organic Low Gluten Index Ancient Grain Wholewheat Busiate Pasta](https://www.planetorganic.com/products/seggiano-organic-low-gluten-index-ancient-grain-wholewheat-busiate-pasta-250g?variant=56032603406722) ##### Seggiano, £2.48 *(was £3.10)* [ Flag this item ](/user/login?destination=/markdownify/node/50522 "Add product to my favourites") ![Dark Rye Crisp Bread from Ryvita](https://media.sheerluxe.com/qndSJ5oU5Ozhjjro9w-HRyFhMw4=/600x0/smart/https%3A%2F%2Fsw18.sheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2026%2F02%2Fryvita-crispbread-dark-rye-crackers.png) [#### Dark Rye Crisp Bread](https://www.jdoqocy.com/click-3836078-16995001?url=https%3A%2F%2Fwww.tesco.com%2Fgroceries%2Fen-GB%2Fproducts%2F256001031) ##### Ryvita, £1.60 [ Flag this item ](/user/login?destination=/markdownify/node/50522 "Add product to my favourites") *more from* Life [View All Life](/life) ![Your December Horoscope](https://media.sheerluxe.com/V1JKNXaZPEXyBJRrpu9DYPZ08oQ=/200x267/smart/https%3A%2F%2Fsw18.sheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2025%2F10%2Fsl-011025-site-assets-horoscopes-hero-thumb.jpg) [Life](/life) / 01 December 2025 [## Your December Horoscope ](/life/your-december-horoscope-4) ![How A Nutritional Therapist Navigates The Festive Season](https://media.sheerluxe.com/Qdl0jDJ6HK09BhdDgjD5jkArAjY=/200x267/smart/https%3A%2F%2Fsw18.sheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2025%2F12%2Fsl-site-assets-011225-thumbhero-lucy-miller-healthy-december-tips-1.jpg) [Health & Wellness](/life/health-wellness) / 01 December 2025 [## How A Nutritional Therapist Navigates The Festive Season ](/life/health-wellness/how-a-nutritional-therapist-navigates-the-festive-season) ![An M&S Flower Launch You Need To Know About](https://media.sheerluxe.com/eOA-PoVh1-ER5EXVTQdoVj8Ry24=/200x267/smart/https%3A%2F%2Fsw18.sheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2025%2F12%2Fsl-site-assets-011225-thumb-com-ms-flowers.jpg) [Life](/life) / 01 December 2025 [## An M&S Flower Launch You Need To Know About ](/life/an-ms-flower-launch-you-need-to-know-about) ![24 Clever Buys To Beat The Winter Blues](https://media.sheerluxe.com/TCXcLAOb8oFPaMBFe2RKe8_oZmc=/200x267/smart/https%3A%2F%2Fsw18.sheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2025%2F11%2Fsl-site-assets-251125-thumb-hero-winter-wellness-sad-product-picks.jpg) [Health & Wellness](/life/health-wellness) / 25 November 2025 [## 24 Clever Buys To Beat The Winter Blues ](/life/health-wellness/best-seasonal-affective-disorder-lamp) ![A Day In The Life Of A BAFTA-Award Winning Writer-Actress ](https://media.sheerluxe.com/FVd3uoyAGLaU1jKgGLYUVJHqHRQ=/200x267/smart/https%3A%2F%2Fsw18.sheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2025%2F11%2Fsl-site-assets-191125-thumb-hero-interview-nicole-lecky.jpg) [Life](/life) / 19 November 2025 [## A Day In The Life Of A BAFTA-Award Winning Writer-Actress ](/life/nicole-lecky) Share This Story [Facebook ](https://www.facebook.com/sharer/sharer.php?display=popup&redirect_uri=http%3A%2F%2Fwww.facebook.com&u=https%3A%2F%2Fsw18.sheerluxe.com%2Flife%2Fhealth-wellness%2Femma-bardwell&t=How+A+Nutritionist+Gets+Her+Recommended+Fibre+Intake+Every+Day) [ Pinterest ](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fsw18.sheerluxe.com%2Flife%2Fhealth-wellness%2Femma-bardwell&description=How+A+Nutritionist+Gets+Her+Recommended+Fibre+Intake+Every+Day&media=) [ E-mail ]() DISCLAIMER: We endeavour to always credit the correct original source of every image we use. If you think a credit may be incorrect, please contact us at . Fashion. Beauty. Culture. Life. Home Delivered to your inbox, daily [Subscribe](/signup)