Master Your Fibre Game: 20-30 Delicious Foods to Crush Your Weekly Fibre Goal!


Usually I can be sceptical of health documentaries on streaming apps, but let me tell you, “Hack Your Health: The Secrets of Your Gut” on Netflix is an absolute gem! It’s a solid 10/10 on my list. This documentary dives deep into the fascinating world of our gut microbiome and how its diversity can seriously impact everything from metabolism to our overall health status!

In the documentary Dr Annie Gupta talked about following your “ABC’s – Always be counting” and suggested to try and aim for 20-30 different gut-loving food sources each week. Now, I don’t know about you, but that got me thinking… Am I really hitting those numbers in my own diet?

Sure, I try to mix things up, but let’s be real, it’s not always easy, especially when you’re on a budget. I mean, have you seen the price of one capsicum lately? It’s enough to make you rethink your entire grocery list!

I’ve done the brainstorming below on ways you can meet the 20-30, without eating all the veggies in the supermarket and spending a fortune every week!

First up, let’s talk about fruit. Bananas are a no-brainer with their prebiotic fibres that our gut bugs absolutely adore! But why stop there? Mix it up with some berries, apples, oranges, kiwi, and mangoes, but also think seasonal – as these will be way cheaper. And here’s a pro tip: go for a mix of fresh and frozen. Frozen fruits not only last longer but can also save you some serious cash in the long run.

Now, onto veggies! We’re talking about all the colours of the rainbow here. Think mixed leaf bags, pre-packed salad bags, and all the snacky veg like baby carrots, cucumber, cherry tomatoes, and celery (that you can also add to dinners and lunches!). And don’t forget the frozen goodies like broccoli and cauliflower combo, cauliflower rice, and stir-fry mixes. They’ll last you way longer than your usual weekly shop.

Whole grains are next on the menu, and trust me, they’re a game-changer. Oats, barley, quinoa, brown rice … you name it, they’re all packed with complex carbs and fibre that our gut bacteria go crazy for. Swap out your usual breakfast cereal for some hearty porridge or muesli,  throw in some quinoa or rice cups for lunch and snack on some vitaweets in the afternoon  with things like avocado, hummus or a natural nut butter. 

Legumes are another MVP in the gut-diversifying game. Beans, lentils, chickpeas, throw them in salads, pastas, stews, curries, soups — you name it! And don’t forget about canned varieties for convenience or lentil soup mixes for those heartier meals.

Nuts and seeds? Almonds, walnuts, chia seeds, flaxseeds, pumpkin seeds, the list goes on! Snack on a handful, toss them in your yoghurt or smoothie, or sprinkle them on your salads. Trust me, a little goes a long way, plus house stocks only need to be topped up every other week!

And let’s not forget about fermented foods like yoghurt, kefir, kimchi, sauerkraut, miso, tempeh, and kombucha. These are packed with beneficial probiotic bacteria that will help to diversify and add more bugs to your gut.  And last but not least, prebiotic and polyphenol-rich foods. Some have already been listed, but inclusion of onions, garlic, leeks, asparagus, bananas, Jerusalem artichokes, berries, grapes, citrus fruits, green tea and even dark chocolate throughout the week can have big impacts on your gut health!  Prebiotics are our gut bugs preferred food source! The more they eat, the more they multiply from within! 

So there you have it, more than 30 different food sources that you could use to help meet your 20-30 different sources a week!

Here’s an example day:

Breakfast: Smoothie with frozen banana (1), handful of chia seeds (2), a brazil nut (or a couple of almonds) (3), milk of choice, yoghurt and a good quality protein powder

Morning tea: An apple (4) with a dollop of almond butter (5)

Lunch: Tinned tuna or salmon salad. My salads often include lettuce (6), tomato (7), grated carrot (8), tinned corn (9), spring onion or red onion (10) and often a handful of cashews for crunch (11). Throw in 1/2 cup of brown rice  (those 1 portion microwave ones that are super convenient!) or 1/2 cup quinoa to bulk it up and keep you full (12).

Afternoon tea: Baby cucumbers (13) + hummus (14)

Dinner: Let’s go a classic Aussie dinner – meat and a few vegetables. Say broccoli (15), cauliflower (16), peas (17), asparagus (18) + a potato (19).

Dessert: A bowl of yoghurt (20) + mixed berries (21), some dark chocolate (22) and a green tea (23)

23 in one day!! We only need 20 – 30 in an entire week!

I realise that example day was a particularly healthy day for most, and we might not all eat that well every day of the week. But the point is, if you can get 23 in a single day just by focusing on fruit, veggies, wholegrains, legumes, nuts and seeds, then most of us could get 20 – 30 over a week, even with a few beige meals here and there.

Let us know how you go, we’d love to hear what number you’re up to this week!

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