When it comes to healthy eating, fibre intake often gets overlooked in favour of protein or superfoods, but it is a vital component of a balanced diet. In the UK we are now advised to eat 30g of fibre a day as part of a healthy diet, and most of us are not eating enough.
The good news? Small, simple changes can make a big difference. In this article, I’ll break down why fibre matters and give you practical ways to add more of it to your daily meals, without overhauling your entire diet!
Why Do We Need Fibre?
Put simply, fibre helps keep your digestive system running smoothly by:
- preventing constipation
- slowing down how quickly we absorb sugars
- feeding out gut microbiome
- Keeping us fuller for longer
Simple Tips to Increase Fibre in Your Diet
These simple, practical tips can help you boost your fibre intake naturally. No fancy ingredients or strict diets required:
- Top up your breakfast
Add berries and seeds to your porridge (oatmeal) or yoghurt - Don’t peel your produce
Try to eat fruit and vegetables with their skin. The fibre content of a kiwi is doubled by eating the skin. - Choose wholemeal or wholegrain options
Bread, crackers, wraps, and pasta all come in high-fibre options – just check the label for “wholemeal” or “wholegrain” as the first ingredient. - Add more beans and pulses
Chickpeas, lentils, kidney beans, and black beans are excellent fibre sources. Toss them into salads, stews, soups, or pasta sauces. - Veg out every meal
Aim to fill half your plate with colourful vegetables. Stir-fries, roasted veg, or a simple side salad all count. - Have a plant-based day
Try a meat-free day each week using fibre-rich plant foods like lentils, beans, tofu, and whole grains. - Snack on high fibre foods
Ditch the biscuits and crisps in favour of nuts, roasted chickpeas, popcorn (air-popped), or chopped raw veggies with hummus. - Go slow and stay hydrated
A word of caution: if you are trying to increase your fibre intake, it’s important to do it gradually to avoid bloating and discomfort. Fibre needs lots of water to do its job so don’t forget to drink plenty.
List of Top Fibre Rich Foods
| Food | Fibre per 100g |
| Chia seeds | 34.4 g |
| Flaxseeds (linseeds) | 27.3 g |
| Popcorn (air-popped) | 14.5 g |
| Almonds | 12.5 g |
| Oats (rolled, dry) | 10.6 g |
| Black beans (cooked) | 8.7 g |
| Split peas (cooked) | 8.3 g |
| Lentils (cooked) | 7.9 g |
| Chickpeas (cooked) | 7.6 g |
| Avocado | 6.7 g |
| Raspberries | 6.5 g |
| Kidney beans (cooked) | 6.4 g |
| Blackberries | 5.3g |
| Kiwi (with skin) | 5.0g |
| Wholemeal pasta (cooked) | 3.9g |
| Broccoli (cooked) | 3.3 g |
| Pear (with skin) | 3.1 g |
| Sweet potato (baked, with skin) | 3.0 g |
| Carrots (raw) | 2.8 g |
| Quinoa (cooked) | 2.8 g |
| Banana | 2.6 g |
| Apple (with skin) | 2.4 g |
| Blueberries | 2.4g |
Getting to 30g – Fibre Intake Made Simple
Wondering how to hit that 30g per day fibre target? It’s easier than you might think. Here’s how to make it work with everyday foods and meals.
Example Day: 32grams of fibre and 1800 kcals
Breakfast – Oatmeal with berries and walnuts
9g fibre, 440 kcals
1/2 cup (dry) rolled oats
1 cup of milk
1/2 cup of mixed berries
1 tablespoon of walnuts
Lunch – Salad with Grilled Chicken & Chickpeas
9g fibre, 480 kcals
85g grilled chicken breast
1/2 cup chickpeas
2 cups mixed greens (spinach, lettuce, kale, rocket etc)
1/2 chopped cucumber/peppers
2 tablespoons vinaigrette dressing
Snack – Plain Greek Yoghurt & Apple
3g fibrer, 190 kcals
1/2 cup plain, Greek yoghurt
1 small apple
Dinner – Baked cod, Roasted Veg & Quinoa
8g fibre, 530 kcals
115g baked cod
1 cup roasted broccoli and cauliflower
1/2 cup cooked quinoa
2 teaspoon olive oil (for cooking)
2 tablespoons vinaigrette dressing
Evening Snack – Almonds
3g fibre, 160 kcals
1/4 cup almonds
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