top of page
Search

How to increase your fibre intake

Benefits of Increased Fibre Intake


ree
Increasing your fibre intake is one of the simplest yet most powerful ways to improve your overall health. Fibre plays a key role in supporting digestion, managing weight, balancing blood sugar, and keeping your heart healthy. Despite its many benefits, most people don’t get enough fibre in their daily diet. In this post, we’ll explore how adding more fibre rich foods; fruits, vegetables, whole grains, and legumes, can boost your energy, improve gut health, and help you feel your best every day.

Tips when Increasing Fibre Intake


  • Gradually increase your fibre intake, don't go from 0-30g in day 1.

  • Drink plenty of water throughout the day.

  • Read nutrition labels for fibre content.

  • Roast a big batch of veg once a week and toss them into everything.

  • Check the cereal bar aisle (Fibre One Bars/Fibre Bars) can be a little cheat to help you out.


When increasing your fibre intake, it's essential to do so gradually and drink plenty of water to prevent digestive discomfort. Aim for a variety of fibre rich foods to ensure you're getting a mix of soluble and insoluble fibre, both of which offer unique health benefits


🌾 Grains & Carbs

  • Oats – Overnight oats, porridge, or even blended into smoothies.

  • Whole wheat bread/pasta/tortillas – Quick swap from white.

  • Quinoa or bulgur – Great in salads or warm bowls.


🫘 Beans, Lentils, Legumes

  • Chickpeas – Roasted for snacks, in curries, or hummus.

  • Lentils – Add to soups, pasta sauces, or salads.

  • Black beans/kidney beans – Tacos, bowls, wraps.

  • Edamame – Easy frozen snack with sea salt.

Even ½ cup of beans = 6–8g of fibre. Total win.

🥦 Veggies (esp. non-starchy ones)

  • Broccoli, Brussels sprouts, carrots, cauliflower – Roasted, air-fried, stir-fried.

  • Spinach/kale/chard – Wilt into pasta, omelettes, or smoothies.

  • Peas – High in fibre, super easy to add to rice or pasta.


🍎 Fruits

  • Raspberries & blackberries – Berries are super high in fibre.

  • Pears (with skin!), apples, bananas – Easy grab-and-go.

  • Avocados – Fibre and healthy fats. Spread on toast, add to salads or bowls.


🥜 Nuts & Seeds

  • Chia seeds – Add to yogurt, smoothies, overnight oats (they gel and help digestion too).

  • Flaxseeds – Ground flax in smoothies, baked goods, or sprinkled on cereal.

  • Almonds, pistachios, walnuts – Great snack or added to yogurt, oats, or salads.


💡 Sneaky Boosters / Inspo:

  • Add beans to pasta sauces (pureed or whole – both work).

  • Swap chips for popcorn – 3 cups = ~3.5g fibre.

  • Smoothie booster combo: spinach + chia + berries + oats.

  • High-fibre wraps/pita breads – some brands have 8-10g per wrap.

  • Fibre rich snack bars- (fibre one brownies for example)

bottom of page