Fibre is the part of plants that we do not digest, and that is precisely why it is so useful: it passes through the digestive system adding bulk, satiety and food for your gut bacteria. Raising fibre is one of the best-value changes you can make.
Highest-fibre foods (per serving)
| Food | Fibre (g) | Serving |
|---|---|---|
| Lentils / beans, cooked | 8-10 | A bowl (200 g) |
| Chickpeas, cooked | 7-8 | A bowl (200 g) |
| Avocado | 7 | Half an avocado |
| Raspberries / berries | 6-8 | A bowl |
| Oats | 4 | 40 g dry |
| Pear or apple with skin | 4-5 | One piece |
| Almonds | 3.5 | A handful (30 g) |
| Broccoli | 3 | A plate |
How to reach 25-30 g without thinking
- Breakfast: oats or wholemeal bread + whole fruit (8-10 g)
- Lunch: a bowl of legumes 3-4 times a week (8-10 g)
- Every meal: fill half the plate with vegetables (4-6 g)
- Snack: a handful of nuts or fruit with skin (3-5 g)
- Swap refined for whole grains (bread, rice, pasta)
Renzy estimates the fibre in your meals as you scan them and includes it in its health score, so you see at a glance whether your day meets the target or needs a serving of legumes.
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Measure my fibreYou do not need expensive supplements: legumes, whole fruit, vegetables, oats and nuts will take you well past the target. Log your meals with Renzy and you will see how fast your fibre climbs when you prioritise real food.
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