Simple High-Fibre Meals That Boost Gut Health and Keep You Full
Fibre plays a vital role in your gut health, energy, and appetite control, but most people in the UK aren’t getting nearly enough. If you’re aiming to eat cleaner, improve digestion, and stay full for longer, adding more fibre to your meals is one of the smartest habits you can adopt.
This guide gives you easy, practical high-fibre meal ideas you can build into your daily routine, no overcomplicated prep or fussy ingredients.
Whether you're at home, at work, or on the move, these recipes and snack pairings will help keep your gut happy and your hunger in check.
Why Fibre Should Be at the Heart of Your Diet
Fibre isn’t just about digestion—it plays a powerful role in:
Feeding your gut microbiome (the good bacteria in your digestive system)
Regulating blood sugar levels and energy
Keeping you fuller for longer, reducing cravings
Supporting immune health and inflammation control
Combining fibre with adequate protein is particularly effective for improving satiety and maintaining a stable metabolism.
Whole Food, Quick, High-Fibre Meals That Support Digestion and Satiety
Here are five simple meals that balance clean protein and natural fibre, ideal for fuelling energy, supporting gut health, and keeping you full—Roam style.
Roam Bar + Fresh Fruit + Almonds (On-the-Go Fuel)
What’s in it: 1 Roam grass-fed beef bar, 1 apple or pear, 1 handful of raw almonds
Why it works: Real protein + fibre from fruit and nuts = the perfect clean snack or light lunch when time is tight.
Protein & Fibre: 20g protein, ~9–11g fibre
Egg & Greens Power Bowl (Breakfast banger)
What’s in it: 2 soft-boiled eggs, sautéed spinach, steamed broccoli, roasted sweet potato cubes, and pumpkin seeds
Why it works: A fibre-rich, whole food plate with high protein and nutrients from real veg and seeds.
Protein & Fibre: ~18g protein, ~8–10g fibre
Grilled Chicken with Lentil & Kale Salad (A lunchtime dime)
What’s in it: Grilled chicken breast, cooked green lentils, shredded kale, cucumber, lemon and olive oil dressing
Why it works: A classic clean meal with balanced macros—slow carbs, lean protein, and gut-friendly greens.
Protein & Fibre: ~30g protein, ~12–14g fibre
Beef & Bean Stuffed Peppers (Quick dinner winner)
What’s in it: Grass-fed beef mince, black beans, onions, garlic, and herbs baked in red peppers
Why it works: Fibre from beans and peppers, protein from real beef—no grains or fillers needed.
Protein & Fibre: ~25–28g protein, ~10g fibre
Greek Yoghurt with Berries & Flax (Dessert of champions)
What’s in it: Full-fat Greek yoghurt, raspberries or blueberries, ground flaxseed, and a few chopped walnuts
Why it works: Naturally high in protein and fibre, with omega-3s and antioxidants to support gut and brain health.
Protein & Fibre: ~20g protein, ~7–9g fibre
Why Roam Bars support a Fibre-Focused Diet
Roam grass-fed beef bars are uniquely positioned as a savoury, gut-friendly snack that delivers:
🥩 20g protein and 4g fibre per bar
🥩 Zero artificial sweeteners or gums
🥩 No sugar alcohols or bloating-inducing ingredients
🥩 Shelf-stable and perfect for on-the-go meals
Most protein bars load up on sugar or sweeteners and skip the fibre. Roam does the opposite—making it ideal for those looking to support gut health while staying full and fuelled.
Tips for Building More Fibre Into Your Day
- Start your morning with oats or chia seeds
- Add a side salad or cooked greens to lunch and dinner
- Snack on whole fruits (not juices) and unsalted nuts
- Choose whole grains like quinoa, buckwheat, or barley
- Incorporate prebiotic foods like leeks, garlic, and onions
And don’t forget: hydrate! Fibre works best when you’re drinking enough water to keep digestion flowing smoothly.
Final Thoughts
Eating for gut health doesn’t have to be complicated. By building your day around high-fibre, high-protein meals, you can improve digestion, feel more energised, and reduce cravings naturally.
From homemade bowls to Roam bars on the go, there are plenty of practical, delicious ways to get more fibre in—without the fuss.
🔥 Roam. Real Fuel. Real Food.
High protein. High fibre. Gut-friendly by design.
Further Reading:
20 High-Fiber Lunches That Can Help Support Healthy Digestion - EatingWell
Gut-friendly recipes - BBC Good Food