The UK's Fibre Gap: Simple Recipes to Boost Your Daily Intake
UK Fibre Gap: Easy Recipes to Increase Daily Intake

The UK's Fibre Deficiency: A Silent Health Crisis

Despite the growing conversation around gut health and wellness, a startling nutritional shortfall persists across the United Kingdom. National data reveals that a mere 4 per cent of UK adults consume the recommended 30 grams of fibre daily. This deficiency is not trivial; the NHS links inadequate fibre intake to elevated risks of heart disease, type 2 diabetes, and bowel cancer. While fibre has been rebranded from a bland necessity to a celebrated component of gut health, energy regulation, and long-term wellbeing, practical guidance on incorporating it into daily life remains scarce.

Bridging the Gap with Everyday Ingredients

The challenge often lies in perception: fibre can seem abstract, a nutrient you're advised to increase without clear, actionable steps. This is particularly true on hectic weeknights when time and energy are limited. The solution, however, doesn't require drastic dietary overhauls or punitive health foods. Instead, it involves subtly enhancing familiar meals with fibre-rich components like leafy greens, pulses, and whole grains.

Expert nutritionist and dietitian Jo Travers emphasises the importance of this approach: "Fibre is such an overlooked yet vital nutrient – offering benefits for almost every aspect of our wellbeing. So it's really important we all up our intake to the recommended 30g a day. Vegetables including leafy greens like cavolo nero, kale, and spinach, as well as pulses and fruits, are your friend when it comes to increasing your fibre intake."

These recipes are designed as a practical reset, not a restrictive regime. They focus on flavour and simplicity, making increased fibre consumption both achievable and enjoyable.

Cavolo Nero and Chickpea Falafels with Harissa

Serves: 2 | Prep time: 10 minutes | Cook time: 10 minutes | Fibre: 11g per serving

Ingredients:

  • 400g can chickpeas, drained and rinsed
  • 200g pack cavolo nero, thick stalks removed
  • 1 tbsp tahini
  • 1 clove garlic
  • ½ tsp ground cumin
  • ½ tsp ground coriander
  • 2 tbsp vegetable oil
  • 100g yoghurt alternative
  • 1 tsp harissa paste

Method:

  1. Place chickpeas in a food processor with roughly chopped cavolo nero leaves, tahini, garlic, and spices. Blend to a coarse paste and season well.
  2. Divide mixture into 8 portions and roll into balls.
  3. Heat oil in a pan and fry falafels for 2-3 minutes until golden, turning once.
  4. Remove falafels and add shredded remaining cavolo nero to the pan. Fry for 2-3 minutes and season.
  5. Mix yoghurt and harissa to create a sauce.
  6. Serve falafels on a bed of fried cavolo nero, drizzled with harissa yoghurt.

Mexican Vegetable Chilli with Spicy Cavolo Nero Crisps

Serves: 4 | Prep time: 10 minutes | Cook time: 20 minutes | Fibre: 11g per serving

Ingredients:

  • 250g bag cavolo nero
  • 2 tbsp chilli oil
  • 1 red pepper, diced
  • 1 tsp mild chilli powder
  • 400g can kidney beans, drained and rinsed
  • 400g can chopped tomatoes
  • 1 tbsp tomato puree
  • 1 vegetable stock cube
  • Cooked rice to serve

Method:

  1. Preheat oven to 200°C (gas mark 6).
  2. Toss 100g cavolo nero in 1 tbsp oil, season, and bake for 10-12 minutes until crispy.
  3. Heat remaining oil in a pan and fry onion and pepper for 4-5 minutes. Add chilli powder and cook for 1 minute.
  4. Stir in kidney beans, tomatoes, tomato puree, and stock cube. Add 150ml water, bring to a boil, then simmer covered for 10 minutes.
  5. Add remaining cavolo nero and cook covered for 5 more minutes. Season to taste.
  6. Top chilli with cavolo nero crisps and serve with rice.

Ginger-Harissa Roasted Vegetable Pilaf

Serves: 4 | Prep time: 15 minutes | Cook time: 30 minutes | Fibre: 24g per serving

Ingredients:

  • 2 parsnips, diced
  • 2 carrots, diced
  • 1 onion, diced
  • 2 tbsp olive oil
  • 5cm piece root ginger, grated
  • 1 tbsp harissa paste
  • 200g pack sliced cavolo nero
  • 250g pouch super seeds with quinoa & chia
  • 200g brown basmati rice
  • Juice of 1 lime
  • Yoghurt to serve

Method:

  1. Preheat oven to 200°C (gas mark 6).
  2. Toss parsnips, carrots, and onion with 1 tbsp oil, ginger, and harissa. Season and roast for 20 minutes.
  3. Add cavolo nero and seeds mix, toss with remaining oil, and roast for 10 more minutes.
  4. Cook rice in boiling water for 20-25 minutes until tender, then drain.
  5. Stir rice into vegetable mixture with lime juice, season, and serve with yoghurt.

Beef Pastitsio

Serves: 4 | Prep time: 10 minutes | Cook time: 45 minutes | Fibre: 10g per serving

Ingredients:

  • 200g wholewheat pasta shapes
  • 500g minced beef
  • 1 leek, diced
  • 1 aubergine, diced
  • 1 tsp ground cinnamon
  • 1 tsp dried oregano
  • 400g can chopped tomatoes
  • 200g pack cavolo nero
  • 1 medium egg, beaten
  • 250g Greek yogurt
  • 25g Parmigiano Reggiano, finely grated

Method:

  1. Preheat oven to 200°C (gas mark 6).
  2. Cook pasta for 12 minutes, then drain.
  3. Fry beef, leek, and aubergine for 5 minutes until browned. Add cinnamon and oregano, cook for 1 minute.
  4. Stir in tomatoes, ½ can of water, and cavolo nero. Cover and cook for 12-15 minutes, stirring occasionally. Season.
  5. Mix egg, yoghurt, and half the parmesan.
  6. Layer half the mince in a dish, top with pasta, then remaining mince. Spread yoghurt mixture evenly and sprinkle with remaining parmesan.
  7. Bake for 25-30 minutes until golden.

Veggie Fajitas with Cavolo Nero

Serves: 4 | Prep time: 5 minutes | Cook time: 15 minutes | Fibre: 12g per serving

Ingredients:

  • 4 flour or corn tortillas
  • 2 red onions, sliced into strips
  • 1 tbsp vegetable oil
  • 3 cloves garlic, sliced
  • 1 tsp ground cumin
  • 2 tsp smoked paprika
  • Pinch chilli flakes
  • 1 tsp ground coriander
  • 2 peppers, sliced
  • 240g tin black beans, drained and rinsed
  • 2 tbsp sun-dried tomato paste
  • 200g bag cavolo nero
  • 1 ripe avocado, sliced
  • 3 tbsp reduced-fat sour cream

Method:

  1. Preheat oven to 180°C and wrap tortillas in foil.
  2. Fry onion in oil for 7-8 minutes until soft. Add garlic and spices, cook for 1 minute.
  3. Add peppers and cook for 5 minutes. Stir in black beans, tomato paste, and cavolo nero. Cook for 2-3 minutes.
  4. Heat tortillas in oven for 5 minutes.
  5. Season fajita mix to taste and serve with tortillas, avocado, and sour cream.

These recipes demonstrate that boosting fibre intake can be seamlessly integrated into your culinary routine, leveraging everyday ingredients to support long-term health without sacrificing flavour or convenience.