- by Teresa Pessina
5 FIBRE-RICH FOODS YOUR GUT BACTERIA WILL LOVE
- by Teresa Pessina
Protein gets all the attention. But there’s another nutrient your gut is begging you to eat more of: fibre.
UK adults are advised to aim for around 25-30g of fibre a day, yet many of us aren't getting enough. Fibre supports regular digestion, helps with satiety and, importantly, provides fuel for our gut microbiome.
But it's important to start slow with fibre if you aren't used to having 30g a day otherwise you might notice bloating.
Roughly track how much you have and incrementally increase it by 5g a day to avoid bloating or gas.
At eyeam, we’re much more interested in adding things in than constantly telling you what to cut out.
So here are five easy foods to start with.
1. RASPBERRIES
For: fibre + polyphenols
Raspberries are one of our favourite ways to make breakfast more gut-friendly.
Their seeds make them naturally high in fibre, while their colourful plant compounds provide polyphenols too.
eyeam it: Add a handful to Greek yoghurt with chia seeds + seed butter.
You can also find high-polyphenol olive in our SPF NOTOX to give your skin an immediate glow from within look. Think supplements, through your spf.
2. CHIA SEEDS
For: an effortless fibre boost
Tiny seed. Serious fibre.
Chia seeds provide around 34g of fibre per 100g, making a tablespoon or two an incredibly easy addition to your day.
Soak them in yoghurt, overnight oats or chia pudding rather than eating them dry.
3. LENTILS
For: fibre + protein
We LOVE foods that do more than one job.
A cup of cooked lentils can provide around 15.5g fibre + 18g protein.
Add them to salads, soups, curries or bowls for an easy way to increase both protein and plant diversity.
4. AVOCADO
For: fibre + healthy fats
Yes, your avocado obsession has benefits.
Avocado gives you fibre alongside unsaturated fats, making it an easy way to make meals more satisfying.
eyeam it: Avocado + eggs + cottage cheese + seeds on sourdough = fibre, protein + healthy fats in one meal.
5. GARLIC + ONIONS
For: feeding your gut bacteria
These are particularly interesting because they contain prebiotic fibres.
Prebiotics provide fuel that certain beneficial bacteria in your gut can use.
In other words:
Don't just add bacteria. Feed the ones already living there.
BIO-HACK IT: SUPPORT YOUR LYMPH
Eating more fibre is one piece of the gut-health puzzle.
Another way is supporting the body’s natural lymphatic + elimination pathways, especially when you’re feeling bloated, heavy or puffy.
And we made that easy with our De-Bloat Lymphatic Duo which includes:
A fast acting internal botanical ritual designed to support digestion + lymphatic function to reduce water retention and bloating.
Your external massage ritual formulated with herbs that tone and firm the skin while reducing water retention and supporting internal lymphatic drainage to help skin feel smoother and more sculpted.
Your protocol: Increasing Fibre slowly + hydration + movement + your De-Bloat Duo.
Because the goal isn’t to eat less.
It’s to support your body to FLOW better.
Our biggest take away?
Gut health doesn't have to mean another restrictive diet.
Sometimes it's about what you can add:
More fibre. More colour. More plants. More diversity.
One important caveat: don't go from very little fibre to 30g overnight. Increasing it too quickly can actually leave some people feeling more bloated. Build gradually + make sure you're drinking enough water.
And if bloating, puffiness + sluggish digestion have you feeling like you need to get back to basics, give us 5 days.
Our 5-Day Gut + Lymphatic Reset brings the foundations together into one simple protocol, alongside the De-Bloat Lymphatic Duo + Magnesium Glymphatic Sleepy Butter for your simple protocol for getting back into your routine with science backed steps, made easy to implement from the comfort of home, so you can finally see the results you've been searching for.
