NHS surgeon suggests easy ways to add 30 g fibre in your daily diet with fruits, veggies, nuts, seeds, legumes and more

By Admin

11 Jul, 2025

Fibre is a vital yet often overlooked component of a balanced diet. From improving digestion to reducing the risk of chronic diseases, its benefits are vast. But how much fibre do we really need, and how can we reach that target with natural food sources? NHS surgeon and health educator Dr. Karan Rajan offers practical tips to help you easily add 30 grams of fibre to your daily intake using everyday foods like fruits, vegetables, nuts, seeds, and legumes.

Recommended Fibre Intake

According to the University of California San Francisco, the American Heart Association Eating Plan recommends a daily intake of 25 to 30 grams of fibre from food not supplements. But many of us fall short of this mark. Fortunately, Dr. Rajan’s simple food guide shows how you can hit this target naturally and deliciously.

Easy Ways to Add 5g Fibre at a Time

In a social media post shared on July 5, Dr. Rajan encouraged people to embrace what he calls “Fibermaxxing... the easy way!” without relying on exotic or expensive ingredients. He categorised common foods into groups and suggested specific quantities that provide approximately 5 grams of fibre each.

Here’s what he recommends:

Fruits

• 2 kiwis
  
  

• 80 g raspberries
  
  

• 1 pear
  
  

• 1.5 oranges
  
  

• 1 avocado
  
  

• 8 dried prunes
  
  

Vegetables

• 2 carrots
  
  

• 1 whole corn
  
  

• 5 sticks of asparagus
  
  

• 150 g of broccoli
  
  

• 1 sweet potato
  
  

• 80 g of peas
  
  

Nuts

• 50 g of hazelnuts
  
  

• 45 g of pistachios
  
  

• 40 g of almonds
  
  

• 65 g of walnuts
  
  

• 50 g of pecans
  
  

• 50 g of peanuts
  
  

Seeds

• 1 tbsp of chia seeds
  
  

• 1 tbsp of flax seeds
  
  

• 2 tbsp of shredded coconut
  
  

• 1 tbsp of psyllium husk
  
  

• 1 tbsp of hemp seeds
  
  

Legumes

• 2 tbsp of hummus
  
  

• 80 g of edamame beans
  
  

• 75 g of cooked beans
  
  

• 75 g of lentils
  
  

• 80 g of butter beans
  
  

• 2 tbsp of chickpeas
  
  

Other Foods

• 35 g of popcorn
  
  

• 50 g of dark rye bread
  
  

• 1 tbsp of cacao
  
  

• 100 g of seeded sourdough
  
  

• 50 g of dark chocolate
  
  

By mixing and matching just five to six of these options in a day, you can effortlessly meet your 30g fibre goal.

Why Is Fibre Important?

Fibre is well-known for aiding digestion and relieving constipation, but its advantages go far beyond the gut. As noted by the Mayo Clinic, fibre-rich diets can support weight management and reduce the risk of heart disease, diabetes, and certain cancers.

A report by Harvard Health adds that fibre helps in controlling blood sugar levels and promotes heart health by fighting inflammation, lowering cholesterol, and keeping blood pressure in check.

Conclusion

Reaching your daily fibre goal doesn’t require complicated superfoods or drastic dietary changes. As Dr. Karan Rajan illustrates, it can be as simple as adding an extra portion of fruit here, a handful of nuts there, or a scoop of seeds into your morning smoothie. By making these small adjustments, you can boost your digestive health and reduce the risk of multiple chronic diseases one fibre-rich bite at a time.