Nutrition 101: What's the fuss about fibre?

Article written by our Nutritionist partner, Hannah Norris ANutr MSc

What’s the Fuss about Fibre? 

In recent years fibre has been getting a lot of attention, and for a good reason.

Fibre is essential for promoting good gut health and in turn promoting better overall health and wellbeing. 

In addition to this, fibre is beneficial for our immunity, reducing inflammation and for conditions such as cardiovascular disease and type two diabetes. 

For example, fibre helps to reduce our cholesterol (good for heart health), and slows down digestion which not only helps us feel fuller for longer, but also keeps our blood sugars stable by slowing the release of sugar into our bloodstream. 

Unfortunately, most people in the UK are not eating enough fibre… Fortunately, By Chef Jen has you covered! 

Fibre in By Chef Jen Meals

Recently I did a big review of By Chef Jen meals fibre content and nearly all of them meet the criteria to be considered a source of fibre, many even high in fibre* and many containing over half of your daily fibre needs in one meal!

How much fibre do you need a day?

The UK guidelines are 30g a day (for children it is slightly less)

On average people in the UK are only getting 19 g a day (SACN, 2020)

Can you have too much fibre? 

Yes and no

Some African communities have over 100g of fibre a day, so it’s not that too much is ‘bad’ for you but if you’re not use to eating that much fibre it’s likely you will get gastrointestinal issues such as flatulence, pain, cramping and diarrhea. I’d recommend gradually introducing more fibre into your diet.

Some people also find it hard to digest certain fibres or may have conditions where they need to have less fibre. 

*What does “Source of Fibre” and “High in Fibre” mean? 

The difference from a technical point of view is that a source of fibre provides 3g of fibre per 100g of food, whereas high in fibre contains 6g of fibre per 100g. However this is just the format for food companies to label foods, so I’d recommend you check the amount of fibre each meal has under “Nutritional Information” if it’s of interest to you. 

My two top By Chef Jen Picks for fibre

Keralan Chickpea Curry with Coriander and Lime Rice

This vegan curry has a whopping 21g of fibre. Chickpeas contain both soluble and insoluble fibre, helping to keep us regular, they are also considered prebiotic which helps to feed the good bacteria in our gut, improving immunity and reducing inflammation. 

Plus coriander is a personal fave!

Romesco Hake 

My next top pick is the Romesco Hake with over half your daily requirements with 17g fibre! White fish also contains many nutrients and provides a great source of protein too.