Nutritionist's Snack Hack Aims to Double UK Fibre Consumption
A leading nutritionist has unveiled a straightforward snack strategy designed to help Britons potentially double their daily fibre intake. This comes as concerning research reveals that a mere four per cent of UK adults currently consume enough fibre in their diets.
Food expert Molly Cunningham, who specialises in creating balanced and affordable meals, warns that modern eating habits make it extremely easy to miss out on this vital nutrient, despite its critical importance for long-term health and wellbeing.
The Critical Fibre Shortfall
Fibre plays an indispensable role in supporting healthy digestion and overall wellness. It is scientifically proven to help reduce the risk of serious health conditions, including bowel disease, Type 2 diabetes, and cardiovascular disease. Yet, the vast majority of adults in the UK continue to fall significantly short of the recommended daily intake.
In 2015, official government guidelines increased the recommended daily fibre intake from 24 grams to 30 grams. However, since that change, there has been extraordinarily little progress. The average adult currently consumes just 16.4 grams per day, leaving a daily deficit of nearly 14 grams.
Modern diets make it extremely easy to miss vital fibre – and it is truly alarming to see most of us consume only around half the necessary daily amount, Molly Cunningham states, highlighting the scale of the public health issue.
A Practical Solution: The Fibre-Focused Snack
To address this gap, Molly has collaborated with Ryvita to develop seven high-fibre snack ideas. Each snack is engineered to contain more than 14 grams of fibre, effectively helping to plug the average adult's daily shortfall in a single, satisfying serving.
She explains that fibre is often an overlooked component in our diets because its sources are not always obvious, particularly in common snack foods. Concurrently, there is a growing public shift away from ultra-processed, sugary snacks that typically lack fibre, towards simpler, nutrient-dense alternatives.
This cultural movement has fuelled the popularity of the fibremaxxing trend, which has garnered over 150 million views on social media platform TikTok, demonstrating widespread interest in boosting fibre intake.
Molly advocates that one of the simplest and most effective dietary improvements is to incorporate fibre into everyday snacks, rather than attempting a complete meal overhaul.
The everyday benefits of a high-fibre diet are today being appreciated more than ever, she elaborates. It keeps you feeling fuller, feeling lighter, avoids the afternoon energy crash, and your gut will thank you.
Building on a Fibre-Rich Foundation
Molly points out that products like Ryvita crispbreads are particularly valuable in this endeavour. Their high-fibre composition means the nutritional benefit isn't solely dependent on toppings; the base itself contributes significantly to the fibre count.
This approach allows people to reach meaningful intake levels without needing to rely on supplements or make radical changes to their overall diet.
I've worked with Ryvita to come up with seven daily snacks as part of the Fibre February Challenge – each one designed to close the nation's dangerous fibre deficit without compromising on taste, Molly says.
Crispbreads and crackerbreads made with high-fibre ingredients provide a strong nutritional foundation, meaning the fibre boost doesn't just come from what's added on top.
Seven Snacks to Bridge the Gap
Molly has created seven nutrient-dense snack concepts, each delivering between 12 and 18 grams of fibre. This is enough to close a substantial portion of the daily shortfall in one sitting. The snacks are designed to be both satisfying and flavour-led, offering a mix of sweet and savoury options:
- Peaches & Cream: A quick-build snack combining creamy yoghurt with juicy fruit for natural sweetness, protein, and 14.5g of fibre. Ideal for a refreshing mid-afternoon pick-me-up.
- Snickers-Inspired Ryvita: Featuring peanut butter, banana, dark chocolate, and berries for a sweet-salty hit with 14g-17g of fibre. Perfect for a busy morning or pre-workout boost.
- Apple Crumble Ryvita: A comforting mix of stewed apple, crunchy granola, and nuts, offering 14g-17g of fibre. Recommended as a mid-morning or evening treat.
- Chicken, Bacon & Avocado Ryvita: A savoury, protein-rich option with creamy avocado, crispy bacon, rocket, and black beans, providing 14g-15g of fibre. Great for a speedy lunch.
- Hot Honey Halloumi: A fun balance of sweet, spicy, and salty flavours with halloumi, rocket, chickpeas, and hummus for 14g-15g of fibre. A bold choice for a quick lunch or afternoon snack.
- Strawberry Cheesecake Ryvita: A dessert-like snack with creamy yoghurt or light cream cheese, fresh berries, and flaxseed, packed with 13g-18g of fibre. A brilliant balanced sweet treat.
These recipes form the core of Fibre February, a national challenge encouraging people to try one high-fibre snack daily for a week to experience the potential benefits firsthand. Ryvita is urging participation to demonstrate how small, consistent dietary changes can support digestion, energy levels, and overall wellbeing. Full recipes and further health tips are available via the brand's social channels.
