I've signed up to the #30in30 challenge - now what?

Posted by Ryvita on 15th March 2019

Congratulations on signing up to our #30in30 challenge. 

We hope you’re ready for 30 days full of fibre inspiration, hints and tips to get you FibreFit! We will be sending you weekly emails to help you prepare for each week, detailing exactly what you need to do to increase your fibre intake with simple, easy to follow steps. If you haven’t already, sign up here to join Davina McCall, Ruth Langsford, Dame Kelly Holmes plus others in getting FibreFit!

In case you didn’t know, the government recommends an adult should eat 30g of dietary fibre a day but most adults are eating much less than this. If you want to know more about what fibre is, why it’s good for you and how to identify something high in fibre, check out our article.


Increasing your fibre intake: what to expect

If you’re not used to eating lots of fibre, it’s important that you give your body time to adjust. That’s why we’ve created the #30in30 challenge: helping you to slowly up your fibre intake over 30 days to help you get the recommended 30g of fibre per day.

Each week of the challenge gives you hints and tips to get an extra 5g of fibre each day during that week, allowing your body to slowly adjust. 

Everyone is different, so if you experience a change in bowel movements, indigestion, bloating, wind or abdominal discomfort during the challenge, it may be a sign that the increase in fibre is a bit too much for you at this point.

To help avoid this, here are our top tips for increasing the amount of fibre you eat:

1.  Take it SLOW!

After realising that we needed to be eating more fibre at Ryvita HQ, we all went on a mission to increase the amount of fibre we were eating as quickly as we could. Veggies, wholegrains, nuts & seeds – we ate it all! And the result?

Whilst most of us were fine, some of us experienced tummy discomfort.

Although fibre can support your digestive health*, our guts just weren’t quite ready for it all in one go!

This experience shows why it’s so important to up your fibre intake slowly, to allow your body time to adapt.


2.  Drink lots of WATER

The government Eatwell Guide suggests that we should all be drinking 6-8 glasses of fluids a day. This is very important to help keep everything moving when you’re upping the amount of fibre you eat.


3.  Keep ACTIVE 

Keeping active helps keep everything moving in the same way fluids do. The NHS Livewell site suggests: 

“To stay healthy, adults aged 19 to 64 should try to be active daily and should do:

- at least 150 minutes of moderate aerobic activity such as cycling or brisk walking every week and;

- strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)"


*Ryvita Crunchy Rye Breads are high in Rye fibre (>6g per 100g). Rye fibre contributes to normal bowel function as part of a balanced diet and healthy lifestyle.

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