Small changes to your everyday meals can make a big difference.
Fibre is an important part of a healthy, balanced diet, yet many of us aren’t getting enough.
In the UK, adults are advised to aim for 30g of fibre a day, but the average intake is considerably lower.
The good news? Increasing your fibre intake doesn’t need to involve complicated recipes or a complete change to your diet. A few simple swaps and additions to the foods you already enjoy can soon add up.
Why is fibre important?
Fibre is found naturally in plant foods, including vegetables, fruit, wholegrains, beans, lentils, nuts and seeds.
It plays an important role in supporting healthy digestion and keeping our bowels working regularly. Certain types of fibre can also help support healthy cholesterol levels.
There are different types of dietary fibre, often described as soluble and insoluble, and eating a variety of plant foods is a good way to enjoy the benefits of both.
5 simple ways to eat more fibre
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Start with breakfast
Breakfast is a great opportunity to get some fibre into your day. Try porridge topped with berries, chopped apple or a sprinkling of chia or flaxseeds. Alternatively, choose a wholegrain breakfast cereal with no added sugar and add some fresh fruit. Even a small handful of nuts or seeds can give your usual breakfast an extra boost. -
Rethink your bread and grains
Swapping refined grains for wholegrain alternatives is one of the easiest ways to increase your fibre intake. Choose wholemeal bread, brown rice, wholewheat pasta or oats more often. It’s also worth looking at the nutritional information on packaged foods. Some breads made with seeds and other plant ingredients can be surprisingly rich in fibre, even if they aren’t traditional wholegrain loaves. -
Add more fruit and vegetables
You don’t need to overhaul your meals to eat more plants. Add a handful of spinach to scrambled eggs, extra vegetables to a pasta sauce, or some grated carrot to a sandwich. Fruit makes a convenient snack, particularly when eaten with the skin where appropriate. Berries, pears and apples are all useful additions to a fibre-friendly diet. -
Make friends with beans and lentils
Beans, chickpeas and lentils are affordable, versatile and naturally rich in fibre. Try adding lentils to soups, chickpeas to salads or kidney beans to a chilli. You can even replace some of the mince in a favourite recipe with lentils or beans. It’s a simple way to introduce more plant foods without changing the meal completely. -
Make your snacks work harder
A few thoughtful snack choices can help increase your daily fibre intake. Try an apple with nut butter, hummus with vegetable sticks, a handful of unsalted nuts or some oatcakes. Seeds are another easy addition. Sprinkle chia, flax or pumpkin seeds over yoghurt, porridge or salads.
Lunchtime inspiration: a high-fibre twist on toast
Sometimes the simplest lunches are the most satisfying!
We’ve been experimenting with Dillon Organic Chia Flax Keto Bread, available at Wild Oats.
Made with ingredients including flaxseeds, chia seeds and sunflower seeds, this organic, gluten-free and vegan bread provides 13.6g of fibre per 100g, making it a high-fibre option.
For a delicious lunchtime combination, try a slice topped with avocado, garlicky mushrooms, wilted organic spinach and a poached egg, with a little sauerkraut on the side.
Prefer something different? Hummus with smoked paprika, or sautéed tomatoes and fresh herbs, make lovely alternatives.
The bread comes in a handy smaller loaf, particularly useful if you don’t get through lots of bread. Dillon Organic also has some helpful advice on slicing, storing and freezing its bread to make the most of every loaf.
Read Dillon Organic's bread storage and freezing guide
A little at a time
If you’re not used to eating much fibre, it’s best to increase your intake gradually.
Adding lots of fibre too quickly can sometimes cause bloating or digestive discomfort, so give your digestive system time to adjust.
Remember to drink plenty of fluids throughout the day, too.
Small changes, lasting habits
Eating more fibre doesn’t have to be complicated. Whether it’s adding seeds to your breakfast, including more beans in your meals or choosing a higher-fibre bread, small everyday changes can help you work towards the recommended 30g a day.
At Wild Oats, Bristol, you’ll find plenty of inspiration for making those little changes, from wholegrains and pulses to nuts, seeds and high-fibre breads.
Fancy giving Dillon Organic bread a try? Browse our Dillon Organic range online, or pop into Wild Oats next time you’re passing! 🌿
