how to hit 30g fibre a day

the fibre ladder – incremental loading to avoid bloating.

jumping from 15g to 30g fibre a day overnight can cause gastrointestinal discomfort. Increasing fibre in smaller increments, such as ~5 g extra every 3–5 days allows your microbiota and gut motility to adapt.

use this ladder:

• week 1: +5 g via 40g steel-cut oats or a Grounded Kitchen Açaí Quencher (5.2 g fibre)

• week 2: +5 g by swapping white rice for buckwheat noodles

• week 3: +5 g from a ½‑tin chickpea or lentil add‑on at lunch if you’re cooking at home

• week 4: +5 g from doubling your veg side or adding a side of kimchi + 50g portion of edamame

3 ways to include fibre multipliers

1. spice it up

spices and dried herbs are small, but mighty fibre boost, plus a source of polyphenols that your gut bacteria convert into extra short‑chain fatty acids (SCFAs).

think cinnamon, paprika, oregano, black pepper, cumin when cooking at home and enjoy some korean flavours from gochugaru, garlic, and ginger when ordering from Grounded Kitchen.

rotate them to diversify flavours and the types of polyphenols reaching your colon.

2. rethink sauces

store-bought sauces can be heavy in calories and contain emulsifiers, excess sugar and additives that may nudge the microbiome in the wrong direction.

swap them for homemade blends, or Grounded Kitchen’s house sauces, built from whole, gut-friendly ingredients.

our avocado sauce supplies fibre from avocado flesh, live cultures from Greek yoghurt and fresh herbs that count toward your 30‑plants‑a‑week diversity goal.

3. pulse-up your staples

swap conventional white pasta for versions made with lentils, green peas, edamame or black beans. each serving doubles the protein and adds 4–6 g extra fibre.

baking? try a 50/50 mix of chickpea + whole‑grain flour for savoury crêpes, or almond + buckwheat flour for pancakes.

these blends raise fibre, add prebiotic resistant starch, and keep glycaemic response gentler without sacrificing texture.