# 5 signs of low fibre and how to eat 30g a day without getting bloated | Dr Emily Leeming

Page: https://stenobird.com/podcast/the-doctor-s-kitchen-podcast-525418/5-signs-of-low-fibre-and-how-to-eat-30g-a-day-without-getting-bloated-dr-emily-leeming
Text version: https://stenobird.com/podcast/the-doctor-s-kitchen-podcast-525418/5-signs-of-low-fibre-and-how-to-eat-30g-a-day-without-getting-bloated-dr-emily-leeming.md
Podcast: [The Doctor's Kitchen Podcast](https://stenobird.com/podcast/the-doctor-s-kitchen-podcast-525418)
Published: 2026-07-15T02:00:00+00:00
Episode link: https://shows.acast.com/the-doctors-kitchen-podcast/episodes/5-signs-of-low-fibre-and-how-to-eat-30g-a-day-without-gettin
Audio file: https://sphinx.acast.com/p/acast/s/the-doctors-kitchen-podcast/e/6a54020ca410914b58203c59/media.mp3
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Duration seconds: 4951

## Resource

I’ve been talking a lot about healthy protein and sometimes it can feel like you have to pick a side. Protein or fibre. But for long-term health, you want both on your plate. The problem is, 96% of people still don’t hit the recommended daily fibre target. Even if you eat vegetables at every meal.  A salad is brilliant for micronutrients and polyphenols, but alone it’s usually not enough to reach the 30g of fibre a day linked to better gut health, satiety, cholesterol and a lower risk of disease. But for a lot of people, trying to eat more fibre comes with one big problem… bloating. So today I’m joined by Dr Emily Leeming , former chef, registered dietitian, scientist at King’s College London and author of the new book ‘ Fibre Power’ , to break down how to increase fibre in a way that works for your gut. She brings a rare combination of ongoing research, clinical practice and love for food. We cover: Key signs you may not be eating enough fibre How to eat 30g of fibre a day without bloating High-fibre foods people often overlook The difference between high and low FODMAP foods Whether fibre supplements are worth it One fibre habit to start today It’s a really practical episode and I hope it leaves you inspired to make a few tweaks to gently increase your fibre intake. Hosted on Acast. See acast.com/privacy for more information.

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