5 signs of low fibre and how to eat 30g a day without feeling bloated with Dr Emily Leeming PhD

Date: 2026-07-14 17:30:01

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Why does fibre cause bloating for some people? How much do we actually need? Which foods should we be eating more of? And what’s the best way to get more fibre into your diet?

I get a lot of questions about fibre. So I wanted to sit down with Dr Emily Leeming, registered dietitian, former chef, scientist at King’s College London, bestselling author of Genius Gut, and one of the UK’s leading gut health researchers.

She’s also the author of the brilliant new book Fibre Power, which I highly recommend.

We unpack
00:00 Signs you’re not eating enough fibre
12:22 How to eat more fibre without bloating
17:57 FODMAPs explained
49:21 What 30g of fibre looks like
1:00:20 The best high-fibre foods to eat every day
1:10:15 Dr Emily’s 4-week fibre plan
1:17:34 The easiest way to build a high-fibre plate

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