Are you eating enough fibre? 6 small ways to add more fibre to your diet, according to nutritionists

Why is fibre so important?

There are two types of fibre important to our health, soluble and insoluble fibre. Soluble fibre (found in things like apples, lentils and avocados) dissolves in water, forming a gel-like substance in your gut which can help lower bad cholesterol, regulate blood sugar and promote satiety, according to registered nutritionist Zara Hiridjee.

“Then there’s insoluble fibre which doesn’t dissolve in water, this adds bulk to your stool and therefore acts as a natural ‘cleanser’ for your digestive system,” Hiridjee explains. “It’s effective at promoting regular bowel movements, which is crucial for overall gut health. Foods like wholegrains, nuts, and vegetables like broccoli, carrots, and cauliflower are great sources of insoluble fibre.

And while as humans we don’t digest fibre, it serves as the food for the healthy bacteria in our gut, fermenting and feeding the good bacteria when it reaches the large intestine, which in turn promotes a healthy balance of gut flora.

“A healthy gut microbiome is essential for more than just digestion – around 70% of our immune system resides in our gut, so maintaining a healthy gut microbiome is critical for immune function,” stresses Hiridjee. “Plus, certain gut bacteria produce short-chain fatty acids when they ferment fibre, which has been shown to reduce inflammation and support gut lining integrity.”

Fibre also helps regulate blood sugar levels according to registered nutritionist Rebecca Taylor. “It does this by slowing the absorption of sugar, making it essential for diabetes prevention and management. It also supports heart health by binding to cholesterol in the digestive system and helping to lower LDL ('bad') cholesterol levels. In short, fibre is a nutrient that does a lot of heavy lifting when it comes to our overall health,” she tells us.

How to add more fibre to your diet

The thing is, you don’t have to completely change your diet to get more fibre into it, it’s all about making small, easy swaps that fit into what you’re already doing. Here are six small ways to make a difference...

Have a fibre-packed breakfast

Breakfast is a great meal to get lots of fibre into your diet and set your digestion up for a good day. Simple swaps like quick oats for steel-cut oats will give you more fibre, adding greens like spinach to your omelette, or even serving with a side of something fermented like kimchi are all great for gut health and provide fibre.

“Yoghurt bowls are a great fibre and protein-packed breakfast,” says Hiridjee. “Make sure you’re having Greek yoghurt, and top with things like flaxseeds, chia seeds, pumpkin seeds or berries to boost fibre. Try stirring in a spoonful of peanut butter or almond butter for extra flavour and fibre, too.”

If you’re partial to a juice, swap for smoothies instead that focus on whole fruits like berries, apples and bananas and add a handful of spinach or kale. Hiridjee suggests choosing less ripe fruits like slightly green bananas as they can add more fibre, and contain more resistant starch, a type of fibre that passes through your digestive system slowly, helping you to feel fuller for longer.

Swap the bread you’re eating

“Not all bread is made equal. If you’re looking for a bread that contains a high amount of fibre, opt for the wholegrain or seeded versions instead of white,” says nutritionist Jemma Joel. “Aim for one with at least 5g of fibre per 100g – the left-hand column on the back of the food label – and be sure to check the ingredients list for any added sugars or additives. Bakery bread is often the best as they tend to use minimal ingredients.”

The biggest difference between wholegrain bread and white bread lies in how they’re processed. Wholegrain bread tends to be made from flour that contains the whole grain – the bran, germ, and endosperm – whereas the bran, which is rich in fibre, is removed during the refining process that turns whole grains into white flour. As a result, wholegrain bread typically contains 2-3 times more fibre than white bread. For instance, one slice of whole grain bread can contain around 2-3 grams of fibre, compared to white bread, which may only contain about 0.5 grams.

Eat the right vegetables

“Fruits and vegetables are not only rich in essential vitamins and minerals, but they’re also some of the best sources of dietary fibre, particularly insoluble fibre, which helps bulk up stool and promote healthy digestion,” explains Taylor. “Vegetables like broccoli, carrots and sweet potatoes offer a combination of both soluble and insoluble fibre, making them fantastic for promoting gut health and overall wellbeing. Try incorporating as many different colours as possible into your meals to help your gut microbes thrive.”

The best fibre-packed veggies:

• Green peas (around 6g of fibre per 100g)
• Parsnips (around 4.7g per 100g)
• Sweet potato (around 4g of fibre in a medium-sized cooked potato)
• Sprouts (around 3.9g of fibre per 100g)
• Carrots (around 2.8g of fibre per 100g)
• Broccoli (around 2.6g of fibre per 100g)

Fibre-boost your snacks

There are lots of simple ways to boost fibre in your snacks, even starting with something as simple as eating veggie sticks, like celery, carrots, bell peppers and cucumbers and pairing with a yoghurt dip or tahini.

“I always start with a wholegrain or seed-based cracker made from oats or rye, then pair with hummus or guacamole for extra fibre,” suggests Hiridjee. “If you love dips, baba ghanoush, made from aubergine, is a great example – it’s not only rich in fibre but also packed with nutrients. Another favourite is guacamole, which uses avocado, a fibre powerhouse, and bean-based options like black bean dip, lentil dip, or roasted chickpea hummus, they’re all delicious and packed with fibre.”

If you prefer something crunchy, try roasted chickpeas for a savoury snack, or air-popped popcorn sprinkled with some nutritional yeast or your favourite spices. For something sweet, energy balls made with dates, nuts, seeds, coconut flakes and almond butter are quick but packed with fibre.

“Or simply enjoy fibre-rich fruits like kiwis, strawberries, and grapes, or snack on skin-on fruits like apples, pears and plums,” adds Hiridjee.

Bulk out with beans

Beans are the hero of your cupboard and are not only great sources of plant-based protein, but packed full of fibre too, and an absolute cupboard staple according to Joel.

“To boost our fibre intake, I’d recommend including high-fibre, nutrient-rich, versatile ingredients such as chickpeas, lentils, or butter beans,” she says.

And if you’re not ready to commit to an entire dish made of the nutrient-packed legumes, a tin of the stuff can go a long way, and simply bulking out stews, curries and soups with them not only gives you a fibre boost but can help that dish go further, too.

Something like our chickpea and squash coconut curry, red lentil packed chicken saag or sausage and butter bean casserole are all absolute midweek meal winners.

Choose the right carbohydrates

Carbohydrates are a key source of energy, and choosing the right ones that are also rich in fibre can provide all those additional health benefits mentioned already. Understanding different types of carbs and the roles they play can be tricky, but it’s important to understand.

“Starchy foods are foods that are rich in starch which is a type of carbohydrate. This food group includes a variety of types of food such as grains like rice, bulgur wheat, oats, barley and rye,” explains registered nutritionist Alice Benskin from Nutritank. “Sugar is a simple carbohydrate and can come in different forms; they can be naturally occurring like in fruit and milk, or they can be added and used as an ingredient in different foods and drinks. Table sugar, fizzy drinks, confectionary and processed foods (which are often high in sugar) should be limited as much as possible as long term they can increase risk of Type II diabetes. Dietary fibre is a term that is used for carbohydrates found naturally in plants that reach the large intestine intact.”

Starchy root vegetables like sweet potatoes, potatoes and beetroot can all be excellent sources of fibre when eating with the skin, and certain skin-on fruits like apples and pears, and berries and bananas are great too.

Complex carbohydrates like wholegrain oats, quinoa, brown rice, barley and buckwheat all contain good levels of fibre, along with wholewheat bread, pasta and bulgur wheat.

Despite its many benefits, fibre is often overlooked in modern diets, favouring high protein, low-carb and therefore often low-fibre foods. But with the growing focus on our gut health, fibre is starting to finally be seen as the macronutrient king that it is. The benefits of it are vast, not just from a gut health perspective, but supporting heart function, digestive health, stabilising blood sugar and aiding weight management. And the best thing is, you only have to make simple swaps or minor changes gradually and make it a permanent part of your diet for the long-lasting benefits.

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