The Fibre Shortfall: The Nutrient Most of Us Are Missing – And the Veg That Can Help
Despite the growing focus on gut health and wellbeing and the role fibre can play in it, only 4% of UK adults meet the recommended fibre intake[i]. Fibre supports more than digestion alone – helping to maintain gut health and regular digestion, supporting energy levels, and playing a role in weight and metabolic health. The NHS also links higher fibre intakes to a lower risk of heart disease, type 2 diabetes and bowel cancer[ii].
With most of us falling short of this vital nutrient, vegetables such as cavolo nero, kale and spinach offer a simple, everyday way to boost fibre intake. Naturally fibre-rich, versatile and full of flavour, they can be easily added to meals, without changing how we cook or eat. Expert Nutritionist and Dietitian for Discover Great Veg, Jo Travers explains: “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 – as these foods are all high in the nutrient. Versatile enough to be used in a host of dishes, and quick and easy to cook, there are so many easy ways to add them – and in turn fibre – to your diet.”
Fibre-rich recipe inspiration from Discover Great Veg
These recipes show how fibre-rich vegetables can be incorporated into everyday favourites, using simple methods and minimal prep time[iii].
Cavolo Nero & Chickpea Falafels with Harissa
High in fibre – contains 11g of fibre per serving.
- Prep time: 10 minutes
- Cook time: 10 minutes
Chickpeas blended with herbs, spices and finely chopped cavolo nero, shaped into falafels and baked or pan-fried. Ideal for wraps, bowls or sharing plates – see Full recipe
Mexican Vegetable Chilli with Spicy Cavolo Nero Crisps
High in fibre – 11g of fibre per serving.
- Prep time: 10 minutes
- Cook time: 20 minutes
A hearty bean-based chilli simmered with tomatoes and spices, topped with crunchy cavolo nero crisps for added texture, flavour and fibre. Full recipe
Ginger-Harissa Roasted Vegetable Pilaf
High in fibre – 24g of fibre per serving.
- Prep time: 15 minutes
- Cook time: 30 minutes
A one-tray roast of parsnips, carrots and onions with ginger and harissa, finished with grains, rice and cavolo nero for a fragrant, filling midweek meal. Full recipe.
Beef Pastitsio
Source of fibre – contains 10g fibre per serving.
- Prep time: 10 minutes
- Cook time: 45 minutes
A comforting classic made with a rich beef and tomato sauce, layered with pasta and topped with a creamy finish. Adding vegetables helps boost fibre while keeping flavours familiar. Full recipe.
Veggie Fajitas with Cavolo Nero
Source of fibre – contains 12g of fibre per serving.
- Prep time: 5 minutes
- Cook time: 15 minutes
Peppers and onions stir-fried with spices and cavolo nero, served in warm wraps – a quick, flexible way to add fibre to a midweek favourite. Full recipe.
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