The nutritionist has created seven high-fibre snacks with more than 14g each to help people reach the recommended 30g daily amount
A nutritionist has offered advice on healthy eating(Image: Getty)
A nutrition expert claims one particular snack could double your daily fibre intake, as studies reveal only 4% of British adults consume adequate amounts in their diet. Fibre is essential for digestion and general health, helping to lower the risk of bowel disease, Type 2 diabetes and heart disease.
Back in 2015, the government raised fibre guidelines from 24g to 30g daily. Since that time, there has been “extraordinarily little change”, with merely 4% of adults hitting the target. The typical adult manages just 16.4g per day, creating a daily deficit of almost 14g.
Nutritionist Molly Cunningham said: “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 has devised seven high-fibre snacks containing more than 14g of fibre. Instead of completely revamping meals, Molly suggests one of the simplest approaches is incorporating fibre into regular snacks, reports Plymouth Live.
She said: “The everyday benefits of a high-fibre diet are today being appreciated more than ever. Keeps you feeling fuller, feeling lighter, no afternoon crash and your gut will thank you.”
Molly highlights that products such as Ryvita crispbreads prove especially handy since the fibre isn’t solely derived from what goes on top – the crispbread base itself packs a substantial fibre punch, enabling folk to hit worthwhile targets without turning to supplements. At Tesco currently, a 250g pack of the crispbreads comes in at £1.60 – meaning each one would cost about 7p.She said: “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.”
The snacks aim to deliver satisfaction and bold flavours, offering both sweet and savoury choices:
Peaches and Cream Ryvita – yoghurt, fruit and chia seeds on a Ryvita Original Crispbread.Snickers-Inspired Ryvita – peanut butter, banana, dark chocolate and berries on a Ryvita Fruit Crunch base.Pesto and Tomato Bruschetta Ryvita – Mediterranean flavours with chickpeas and seeds on a Ryvita Original Crispbread.Apple Crumble Ryvita – a wholesome, high-fibre twist on a classic using Ryvita Fruit Crunch.Chicken, Bacon and Avocado Ryvita – protein-packed with high-fibre beans and greens on a Ryvita Original Crispbread.Hot Honey Halloumi Ryvita – sweet, spicy and salty on a Ryvita Wholegrain Crackerbread.Strawberry Cheesecake Ryvita – berries, yoghurt and flax on a Ryvita Wholegrain Crackerbread
These recipes are part of Fibre February, a nationwide initiative urging folk to sample one high-fibre snack daily for a week and gauge how they feel afterwards. Ryvita is championing the cause, inviting people to discover how modest, regular tweaks can bolster digestion, boost energy and enhance general wellbeing.
Complete recipes alongside additional fibre and health guidance can be found at @ryvitauk.
The Fibre February Challenge – recipes from Molly Cunningham
Peaches and Cream
“Peaches and Cream is one of my favourite quick-build snacks because it delivers natural sweetness, protein, and fibre in minutes.
“The creamy yoghurt with juicy fruit tastes like a light dessert, but it keeps your energy steady rather than spiking. It’s ideal for that mid‐afternoon slump when you want something refreshing, satisfying, and effortless to assemble.”
Ryvita Original × 2 → 2.8 g.10% Greek yoghurt (100 g) → ~0.5 g.Peach (1 medium, sliced) → 2.0 g.Raspberries (50 g) → 3.0 g.Chia seeds (1 tbsp) → 5.0 g.Honey drizzle → 0 g.Ground flaxseed (1 tsp sprinkled on top)→ +1.0 g.Total- 14.5g.
Snickers-Inspired Ryvita
“This Snickers‐inspired Ryvita is a brilliant way to enjoy something indulgent without the heaviness of a real chocolate bar. The mix of peanut butter, banana, dark chocolate, and berries gives you that sweet–salty hit while still offering slow‐release energy.
“It takes only a couple of minutes to put together, making it perfect for a busy morning or a pre‐workout boost when you need something tasty and energising.”
Ryvita × 2 → 2.8 g.Peanut butter (1 tbsp) → 2.0 g.Banana (1 medium) → 3.0 g.Honey (negligible) → 0 g.Dark chocolate (20 g) → 2.0 g.Chia seeds → 5.0 g.Raspberries (50 g) → 3.0 g.Total- 14g-17g.
Pesto and Tomato Bruschetta Ryvita
“I love this pesto and tomato bruschetta version because it packs Mediterranean flavour into a simple, nutrient‐dense snack. The tangy tomato purée, olives, and sun‐dried tomatoes bring so much richness, while the chickpeas and seeds add plant‐based protein and crunch.
“It’s incredibly easy to assemble and works beautifully as a light lunch or an early‐evening savoury snack when you want something satisfying but not heavy.”
Ryvita × 2 → 2.8 g.Tomato purée (2 tbsp) → 1.0 g.Olives (5) → 1.0 g.Sun-dried tomatoes (30 g) → 2.0 g.Balsamic vinegar (1 tbsp) → 0 g.Chickpeas (30 g) → 3.0 g.Seeds (pumpkin/sunflower, 1 tbsp) → ~2.0 g.Total- 12g-14g.
Apple Crumble Ryvita
“This Apple Crumble Ryvita is comfort food made smart. The warm stewed apple, crunchy granola, and nuts create that classic crumble taste, but with far more fibre and balance.
“It’s quick to layer up and feels like a wholesome treat. I recommend it as a mid‐morning snack or an evening sweet fix when you want something cosy without overdoing it.”
Ryvita × 2 → 2.8 g.Stewed apple (1 medium) → 2.5 g Granola (30 g) → 2.5 g.Walnuts (15 g) → 1.0 g.Chia seeds → 5.0 g.Raspberries (50 g) → 3.0 g.Total: 14g-17g.
Chicken, Bacon and Avocado Ryvita
“This chicken, bacon, and avocado combination is fantastic for anyone craving something savoury, filling, and high in protein. The creamy avocado with crispy bacon gives great texture, while the rocket and black beans add fibre and freshness. It’s simple to assemble from leftovers or pre‐cooked ingredients, making it ideal for a speedy lunch or post‐workout refuel.”
Ryvita × 2 → 2.8 g.Chicken (negligible) → 0 g.Crispy bacon → 0 g.Avocado (50 g) → 4.0 g.Rocket (20 g) → 1.0 g.Sweet chilli sauce (negligible) → 0 g.Chilli flakes (negligible) → 0 g.Extra avocado (50 g) → 4.0 g.Black beans (30 g) → 3.0 g.Total- 14g-15g.
“Hot Honey Halloumi on Ryvita is such a fun balance of sweet, spicy, and salty. The halloumi brings that irresistible chew, the rocket adds freshness, and the chickpeas and hummus make it genuinely nourishing. It comes together in minutes and is perfect for a quick lunch or a satisfying afternoon snack when you want something bold and flavourful.”
Hot Honey Halloumi
Ryvita × 2 → 2.8 g.Halloumi (50 g) → 0 g.Rocket (30 g) → 1.5 g.Hot honey (1 tbsp) → 0 g.Hummus (2 tbsp) → 3.0 g.Chickpeas (45 g) → 4.5 g.Total- 14g-15g.
Strawberry Cheesecake Ryvita
“This Strawberry Cheesecake Ryvita tastes like a dessert but is packed with fibre and healthy fats. The creamy yoghurt or light cream cheese with fresh berries and flaxseed gives a lovely mix of sweetness and crunch. It’s incredibly easy to build and makes a brilliant mid‐afternoon treat or a light evening snack when you want something sweet but balanced.”
Ryvita × 2 → 2.8 g.Greek yoghurt or light cream cheese → ~0.5 g.Strawberries (100 g) → 2.0 g.Crushed Ryvita crumbs (from base) → included.Chia seeds → 5.0 g.Ground flaxseed → 3.0 g.Raspberries (50 g) → 3.0 g.Total- 13g-18g.