High fibre foods UK
High fibre foods UK that actually show up in Tesco, Sainsbury’s, Asda, Morrisons, Ocado and Waitrose — not powders. Grams below are typical portions toward the NHS 30g a day target. Pack labels win when they differ.
Tap any food on the 30g tracker, or screenshot a full day from the 30g fibre meal plan.
Top supermarket staples
| Food | Portion | Fibre g |
|---|---|---|
| All-Bran | 40g | 11.0 |
| Baked beans | ½ tin (200g) | 7.4 |
| Lentils | 80g cooked | 6.2 |
| Wholemeal bread | 2 medium slices | 5.6 |
| Wholewheat pasta | 150g cooked | 5.5 |
| Chia seeds | 15g (1 tbsp) | 5.1 |
| Jacket potato | 1 medium with skin (180g) | 5.0 |
| Kidney beans | 80g drained | 5.0 |
| Raspberries | 80g | 4.9 |
| Peas | 80g frozen, cooked | 4.5 |
| Chickpeas | 80g drained | 4.3 |
| Pear | 1 medium with skin | 4.3 |
| Flaxseed | 15g (1 tbsp) | 4.1 |
| Weetabix | 2 biscuits (37.5g) | 3.8 |
| Porridge oats | 40g dry oats | 3.6 |
| Avocado | ½ medium | 3.4 |
| Brown rice | 180g cooked | 3.0 |
| Broccoli | 80g cooked | 2.6 |
| Apple | 1 medium with skin | 2.4 |
| Banana | 1 medium | 1.5 |
Not medical advice. Raise fibre slowly and drink water. Gutmaxx is not affiliated with the NHS.