This viral breakfast delivers half your daily fibre allowance

The UK recommends 30g of fibre a day, yet the average adult eats closer to 20g. The simplest place to close that gap is breakfast, and this raspberry chia pudding, made in five minutes the night before, delivers nearly half your daily fibre intake. 

Fibre is the nutrient your mornings are missing

Fibre does more than keep digestion moving. It slows the pace at which food is broken down, which helps keep energy steadier and hunger quieter through the morning. It feeds the bacteria in your gut, which thrive on variety and on the kinds of plant foods many of us eat too little of. And it's consistently linked in large population studies with lower rates of heart disease, type 2 diabetes and bowel cancer.

The recipe

Makes 2 servings. Ready in 5 minutes, plus at least 1 hour to set.

Ingredients
180g plain Greek yoghurt
80ml milk of choice
65g frozen raspberries, thawed
1 tbsp honey
½ tsp vanilla extract
3 tbsp chia seeds

To serve (per bowl)
A handful of fresh or thawed raspberries, around 80g
1 tbsp ground flaxseed

Method

Add the Greek yoghurt, milk, raspberries, honey and vanilla to a blender and blend until smooth and evenly pink.

Pour the mixture into a container, add the chia seeds and stir well to combine, making sure no seeds are clumped at the bottom.

Cover and refrigerate for at least an hour, or overnight, until thick and set. Spoon into bowls and top each with a handful of raspberries and a tablespoon of ground flaxseed.

 Each serving provides around 8g of fibre. 

I’ve added ground flaxseed which raises the fibre intake to 15g, half of the recommended 30g, before your day has properly begun.