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How to smash your fibre target


I've seen a lot of you writing in about fibre and how you struggle to meet your daily target on the Life Plan. In fact, it's probably one of our most asked questions.

What's the deal with fibre?

Yes, it's important to hit your goal but it's really just a sneaky way for us to get you all eating more nutrient dense food.

Now hear me out, I will explain this in more detail if you keep reading...

Why do I need to hit my fibre?

Let's say you have a calorie goal of 2,000. Within that 2,000 you can realistically eat whatever you want, that's the beauty of calorie deficit after all.

However, if you chose to fill your calories with a load of sugary stuff such as chocolate, sweets, pop tarts and doughnuts then there would be 0g of fibre; therefore very few nutrients.

Our intention is to get as many nutrients and minerals down you as we can, whilst achieving weight loss. If we set you a fibre goal of say 25-30g then there is no way you can fit in too much sugary rubbish.

You see now? We're sneaky, rather than you all worrying what "healthy" food to eat, if you simply hit your fibre and protein goal, you'll find you get enough nutrients down you.

Insufficient fibre can also lead to tiredness, IBS, nausea and even a lot of ruthless toilet trips - if you know what I'm saying.

How can I hit my fibre target?

Don't worry if you are struggling to hit your fibre at first, you are not alone. Sometimes it's all about experimenting and finding out what works for you.

I've banged out a few of my favourite fibre examples below:

  • All Bran cereal (27g fibre per 100g)
  • Shredded Wheat (12.2g fibre per 100g)
  • Kellogg's All Bran Golden Crunch (13g fibre per 100g)
  • Scott's Porridge Oats (9g fibre per 100g)
  • Weetabix Crunchy Bran Cereal (22g fibre per 100g)

  • Mixed Nuts (11.2g fibre per 100g)
  • Warburtons The Big 21 Grains & Seeds (6.4g Fibre per 100g)

  • Black Beans (7.1g fibre per 100g)
  • Birds Eye Peas (6g fibre per 100g)
  • Branston Beans In Tomato Sauce (5.9g fibre per 100g)
  • Chickpea pasta (8.3g fibre per 100g)
  • Sweet Potatoes (2.5g fibre per 100g)

  • Birds Eye Vegetable Fusions Green Medley (4.1g fibre  per 100g)
  • Linda McCartney 6 Vegetarian Red Onion & Rosemary Sausages (6g fibre per 100g)

  • Raspberries (2.5g fibre per 100g)
  • Conference Pears (2.7g fibre per 100g)

It's now up to you to go and buy any of the above and start incorporating them into your meals/snacks.

Remember not to go silly with the fibre one bars etc, yes there is 5g of fibre, but there is also no nutrients. The same goes for fibre powder, if you're supplementing fibre powder it means you're also eating too much sugary rubbish. Yes, take fibre supplements to help with bowel movements, but don't take it to hit your fibre goal as you're only cheating yourself.


Changes you can make in your current food choices...

Now, I know some of you will look at the list above and still feel a bit unsure.

Let me tell you how you can make changes to your current food choices. This might be the fix that helps you smash your fibre goal on the Life Plan.

  • Change sugary or basic cereals to whole grain cereals such as Muesli, Bran Flakes or Porridge. You can then also add seeds and fruit on top.

  • Instead of white bread, opt for wholegrain or seeded bread. If that's not up your street then even switching to 50/50 is better than white altogether.

  • Fancy some pasta? Try having wholegrain/whole wheat pasta.

  • Try some veggie snacks, oatcakes, crackers or unsalted nuts.

  • It's worth keeping plenty of frozen vegetables and then you won't run out.

  • Canned fresh fruit is always convenient for dessert too.


  • Low fibre tells us that your diet is filled with processed and sugary foods, which won't help fuel your body with what the nutrients and minerals it needs.
  • Hitting your fibre isn't as hard as it seems when you make the right changes to your current food choices.
  • If you don't hit your fibre goal after this then you simply aren't trying enough or tracking properly.
  • Don't rely on fibre bars and powders to hit your target.
  • You don't want to be having ruthless toilet trips so hit that fibre goal.

We’re currently running a special offer on our Monthly Life Plan, waving £20 off the sign up fee!