High fibre foods in small portions, UK
When appetite is small, every spoonful has to earn its place. These UK foods carry the most fibre in 80g or less. Protein shows next to each one once we've checked it against the pack or CoFID.
| # | Food | Portion | Fibre | Protein |
|---|---|---|---|---|
| 1 | All-Bran | 40g | 10.4g | 5.0g |
| 2 | Oat bran porridge | 40g dry | 7.8g | 6.4g |
| 3 | Chickpea pasta | 75g dry | 6.4g | 15.0g |
| 4 | Shredded Wheat | 2 biscuits (45g) | 6.3g | 5.5g |
| 5 | Wheat bran | 15g | 6.2g | 2.2g |
| 6 | Black beans | 80g drained | 6.1g | 5.8g |
| 7 | Lentils | 80g cooked | 5.9g | 6.2g |
| 8 | Wholemeal bread | 2 medium slices (80g) | 5.4g | 8.0g |
| 9 | Bran Flakes | 30g bowl | 5.1g | 3.3g |
| 10 | Quorn mince | 71g portion | 4.9g | 11.4g |
| 11 | Chia seeds | 15g (1 tbsp) | 4.8g | 3.1g |
| 12 | Roasted chickpeas | 30g | 4.5g | 6.1g |
| 13 | Lizi's Granola | 50g bowl | 4.4g | 5.8g |
| 14 | Peas | 80g frozen, boiled | 4.4g | 4.4g |
| 15 | Red lentil pasta | 75g dry | 4.1g | 19.5g |
| 16 | Kingsmill 50/50 | 2 medium slices (~80g) | 3.8g | 7.6g |
| 17 | Weetabix | 2 biscuits (37.5g) | 3.8g | 4.5g |
| 18 | Porridge oats | 40g dry oats | 3.6g | 4.4g |
| 19 | Flaxseed | 15g (1 tbsp) | 3.0g | 3.5g |
| 20 | Raspberries | 80g | 3.0g | 0.6g |
| 21 | Strawberries | 80g | 3.0g | 0.5g |
| 22 | Popcorn | 20g air-popped | 2.9g | 2.6g |
| 23 | Warburtons Wholemeal | 1 medium slice (44.8g) | 2.9g | 4.7g |
| 24 | belVita | 1 pack / 4 biscuits (45g) | 2.9g | 3.7g |
| 25 | Mixed berries | 80g frozen | 2.8g | 0.7g |
| 26 | Mixed nuts | 40g handful | 2.8g | 8.0g |
| 27 | Blackberries | 80g | 2.7g | 0.9g |
| 28 | Granary bread | 2 medium slices (72g) | 2.7g | 7.4g |
| 29 | Jordans Country Crisp | 45g bowl | 2.7g | 4.1g |
| 30 | Almonds | 20g handful | 2.5g | 4.2g |
| 31 | Sweetcorn | 80g tinned, drained | 2.5g | 2.1g |
| 32 | Peanuts | 30g | 2.4g | 7.4g |
| 33 | Quaker Oat So Simple | 1 sachet, dry (before adding milk) | 2.4g | 3.0g |
| 34 | Hovis Seed Sensations | 1 slice (44g) | 2.3g | 4.4g |
| 35 | Broccoli | 80g cooked | 2.2g | 2.6g |
| 36 | Hovis Best of Both | 1 medium slice (40g) | 2.2g | 3.8g |
| 37 | Nairn's Rough Oatcakes | 2 oatcakes (about 20.8g) | 2.2g | 2.2g |
| 38 | Parsnip | 80g boiled | 2.1g | 1.0g |
| 39 | Peanut butter | 30g (heaped tbsp) | 2.0g | 6.8g |
Figures from each food's page, scaled to the portion shown. Brands differ; pack labels win.
More for small appetites
Not medical advice. Gutmaxx is a free food tracker, not a health service, and is not affiliated with the NHS. We don’t give advice on doses or on whether a medicine is right for you. Speak to your prescriber, GP or pharmacist about your medicine, your diet and any side effects. This page is general information, not medical advice. Mounjaro is a trademark of Eli Lilly and Wegovy of Novo Nordisk; neither company is connected with or endorses Gutmaxx.
Last reviewed . General information, not medical advice. Speak to your prescriber, GP or pharmacist.
Sources
- NHS – How to get more fibre into your diet
- NHS – Tirzepatide (Mounjaro)
- NHS – Semaglutide (Wegovy, Ozempic, Rybelsus)
Food figures come from each linked Gutmaxx food page, which shows its own source and check date. NHS pages accessed 22 Oct 2026.