As the new year rolls on, how are your resolutions coming along? Maybe you've been crushing your goals, hitting the gym, or drinking more water. Or perhaps it’s been a slower start, and you're still finding your rhythm. Either way, February is the perfect time to give your health an extra boost—and what better way than by focusing on your gut health with Fibre February?  

Whether you’re looking to stay on track or set a fresh challenge, Fibre February is a fantastic opportunity to nourish your gut, support your overall health, and discover the power of fibre. This month-long challenge will guide you through simple steps to help you eat more fibre, improve digestion, and feel amazing. So, let’s dive into why fibre matters, what it is, and how you can make it the star of your February.  

Why Fibre is So Important for Your Health?

Fibre might not be as trendy as some superfoods, but it’s an absolute superstar when it comes to gut health. Here’s why it deserves a top spot on your plate:  

1. Supports Regular Bowel Movements

Fibre is essential for keeping things moving in your digestive system. It adds bulk to your stool and helps prevent constipation.  

2. Feeds Your Gut Microbiome

Your gut is home to trillions of microbes that play a key role in your health. Fibre acts as food for these beneficial bacteria, helping them thrive and produce substances like short-chain fatty acids, which promote gut and immune health.  

3. Reduces the Risk of Serious Diseases

Eating enough fibre has been linked to a reduced risk of bowel cancer, type 2 diabetes, and heart disease. It helps manage blood sugar levels and cholesterol, protecting your body in the long run. 

To read more about the powerful effect of fibre on our health, check out this blog post

4. Manages Blood Sugar Levels

Fibre slows down the absorption of sugar in your bloodstream, helping to keep your energy levels stable and reducing blood sugar spikes.  

What is Fibre?

Fibre is a type of carbohydrate that your body can’t digest. Unlike other carbohydrates, it passes through your digestive system mostly intact. There are two main types of fibre:  

1. Soluble Fibre: This dissolves in water to form a gel-like substance. It’s found in foods like oats, beans, lentils, apples, and citrus fruits. Soluble fibre helps lower cholesterol and manage blood sugar levels.  

2. Insoluble Fibre: This type doesn’t dissolve in water and adds bulk to your stool, helping with regular bowel movements. You’ll find it in whole grains, nuts, seeds, and the skins of fruits and vegetables.  

To reap the full benefits of fibre, it’s important to eat a variety of plant-based foods. Experts recommend aiming for 30g of fibre per day—but most of us fall short, in the UK the average fibre intake per day is 18g. That’s where Fibre February comes in!  

How to Get Involved in Fibre February

We’ve broken down the month into four easy, weekly challenges to help you build up your fibre intake step by step. By the end of the month, you’ll feel confident about hitting the recommended 30g of fibre a day.  

Week 1: 30 Plant Points Per Week

The first challenge is all about variety. Instead of focusing solely on grams of fibre, aim to eat at least 30 different plant-based foods throughout the week. This could include fruits, vegetables, whole grains, nuts, seeds, legumes, herbs, and spices. Each different plant based food counts as 1 point, and herbs and spices ¼ of a potein. 

Why does variety matter? Each type of plant food contains unique nutrients and fibres that support different gut bacteria. By eating a diverse range of plants, you’ll nourish your microbiome and set the foundation for a healthy gut.  

Tips for Week 1:

- Try a “rainbow bowl” with a mix of colorful veggies.  

- Swap your usual rice for quinoa or bulgar wheat to mix things up.  

- Add fresh herbs like parsley or coriander to your meals for an easy plant point boost.  

Use this tracker to see if you hit your 30 plant foods per week: 

Why not challenge your friends, family or workmates to see who can hit their 30!

Week 2: Boost Your Polyphenols 

In Week 2, focus on increasing your intake of polyphenols. These are natural compounds found in plant foods that have antioxidant and anti-inflammatory properties. Polyphenols also work wonders for your gut bacteria, helping beneficial microbes thrive.  

Great sources of polyphenols include:  

- Berries (like blueberries, strawberries, and raspberries)  

- Dark chocolate (the higher the cocoa content, the better!)  

- Green tea or coffee  

- Olive oil  

- Spices like turmeric and cinnamon  

Tips for Week 2:

- Add a handful of berries to your breakfast or snack.  

- Drizzle your veggies with extra virgin olive oil.  

- Sip on green tea instead of sugary drinks.  

Week 3: Incorporate Prebiotics

Now it’s time to focus on prebiotics, which are specific types of fibre that feed the good bacteria in your gut. Foods high in prebiotics include:  

- Garlic, onions, and leeks  

- Asparagus and artichokes  

- Bananas (especially slightly green ones)  

- Whole grains like barley and rye  

By adding prebiotics to your meals, you’ll give your gut bacteria the fuel they need to produce beneficial substances like short-chain fatty acids, which support digestion, immunity, and more.  

Tips for Week 3:

- Roast onions and garlic with your veggies for a flavourful side dish.  

- Add sliced bananas to your oatmeal or yogurt.  

- Try making a whole grain salad with barley, leeks, and greens.  

Did you know - we add prebiotics to our friendly bacteria supplements, including Probio7 Advanced and Probio7 Original, to help the action of the bacteria! Making sure they can grow and thrive in your gut. 

Week 4: Hit 30g of Fibre Per Day

For the final week, it’s time to put everything together and aim for the recommended 30g of fibre per day. By now, you’ll have a toolkit of fibre-rich foods, plant points, polyphenols, and prebiotics to help you hit this target. 

Whilst I don’t recommended weighing and counting your food each day, using the tools above will help you maximise fibre intake and reach (and hopefully surpass) that magic 30g!

Here’s an example of what 30g of fibre might look like in a day:  

- Breakfast: Oatmeal topped with chia seeds, banana, and berries (10g)  

- Lunch: Lentil soup with a whole grain roll (12g)  

- Snack: Carrot sticks with hummus (5g)  

- Dinner: Stir-fry with broccoli, tofu, and brown rice (8g)  

Tips for Week 4:  

- Plan your meals in advance to make sure you’re hitting your fibre goals.  

- Keep fibre-rich snacks on hand, like nuts, seeds, or fruit.  

- Don’t forget to drink plenty of water—fibre works best when you’re well-hydrated!  

What are you waiting for? Let’s make February the month of fibre-filled fun. Your gut health journey starts here!