5 Easy Ways to Add More Fibre to Your Diet

Fibre is an important part of a healthy, balanced diet, but many of us don't get as much as we need.

Found naturally in foods such as fruit, vegetables, wholegrains, beans, lentils, nuts and seeds, fibre can be an easy addition to your everyday meals. Yet if you're not used to eating much fibre, knowing where to start can be tricky.

The good news is that you don't need to completely change your diet. A few simple swaps and additions can gradually help you increase your fibre intake.

Here are 5 easy ways to add more fibre to your diet.

Why is fibre important?

Fibre is a type of carbohydrate that isn't fully digested by the body. It passes through the digestive system and plays an important role in maintaining a healthy diet.

Eating enough fibre is associated with a range of health benefits, and the NHS recommends that adults aim for 30g of fibre a day. ¹

Good sources include:

• Wholegrain bread, pasta and rice

• Oats and other wholegrains

• Fruit and vegetables

• Beans, peas and lentils

• Nuts and seeds

• Potatoes with their skins

If you're currently eating much less than 30g a day, there's no need to make a dramatic change overnight, increasing fibre gradually can be a much more comfortable approach.

1. Swap refined carbohydrates for wholegrains

One of the easiest ways to increase your fibre intake is to make simple swaps to the carbohydrates you already eat.

Try swapping:

White bread for wholemeal or wholegrain bread

White rice for brown rice

White pasta for wholewheat pasta

Low-fibre cereal for wholegrain or oat-based cereal

Wholegrain foods contain more of the natural grain than refined versions, meaning they generally provide more fibre.

You don't have to make every meal wholegrain straight away. Start with one simple swap and build from there.

Try this

If you usually have white toast for breakfast, try wholemeal toast topped with peanut butter and sliced banana.

You've added fibre without changing the meal completely.

2. Add more beans, lentils and pulses

Beans, lentils, chickpeas and other pulses are excellent sources of fibre and can be surprisingly easy to add to everyday meals.

Try adding:

• Chickpeas to salads

• Lentils to soups

• Kidney beans to chilli

• Butter beans to stews

• Baked beans to wholemeal toast

• Mixed beans to pasta dishes

They're also a useful source of plant-based protein, making them a particularly versatile ingredient.

Try this

Next time you're making a chilli or bolognese, add a tin of beans or lentils alongside the meat or vegetables - you can increase the fibre content while making the meal go further.

3. Keep the skin on where you can

Some of the fibre in fruit and vegetables is found in or close to the skin.

Where appropriate, leaving the skin on can therefore be a simple way to increase the amount of fibre you get from foods you're already eating. 

Try keeping the skin on:

• Potatoes

• Apples

• Pears

• Carrots

• Cucumber

Just make sure fruit and vegetables are washed thoroughly before eating.

Try this

Instead of peeling your potatoes every time, leave the skins on when roasting, baking or making homemade wedges, it's one of the easiest fibre-boosting changes you can make.

4. Make fruit, vegetables, nuts and seeds part of your snacks

Snacks can be an easy opportunity to add more fibre to your day.

Instead of reaching for highly processed, low-fibre snacks every time, try including foods such as:

• Apples or pears

• Berries

• A handful of nuts

• Seeds

• Vegetable sticks with hummus

• Dried fruit in moderation

Fruit and vegetables also provide a range of vitamins, minerals and other nutrients, so adding more of them can benefit your diet in more ways than one.

Try this

Keep a bowl of fruit somewhere visible at home or work, having easy access to a fibre-rich snack can make it much easier to reach for one when hunger strikes.

5. Try adding psyllium husk

If you're looking for another convenient way to increase your fibre intake, psyllium husk is a source of soluble fibre derived from the seeds of the Plantago ovata plant.

Psyllium husk absorbs water and forms a gel-like substance as it moves through the digestive system. It can be mixed into foods or drinks, making it a convenient option for people who struggle to get enough fibre through their everyday diet.

However, it's important to introduce psyllium gradually and drink plenty of fluids alongside it.

How can you use psyllium husk?

Depending on the product, psyllium husk can be added to:

• Water or other drinks

• Smoothies

• Porridge

• Yoghurt

• Breakfast bowls

Always follow the serving instructions on the product you're using.

How much fibre do you need?

The NHS recommends that adults aim for 30g of fibre a day. ¹

For context, some everyday foods provide approximately:

Exact amounts vary depending on the food and product, so check nutritional labels where available. You don't need to count every gram of fibre you eat. Instead, focus on regularly including a variety of high-fibre foods throughout the day.

Don't forget to drink enough water

If you're increasing your fibre intake, it's important to make sure you're drinking enough fluids too. Fibre absorbs water, so increasing fibre significantly without increasing fluid intake can sometimes leave you feeling uncomfortable.

Try to drink regularly throughout the day, rather than waiting until you're thirsty. This is particularly important if you're adding a concentrated fibre source such as psyllium husk to your routine.

Increase fibre gradually

If your current diet is relatively low in fibre, suddenly eating a lot more can cause temporary bloating, wind or abdominal discomfort.

That's why it's generally better to increase your intake gradually.

For example:

Week 1: Swap white bread for wholemeal bread.

Week 2: Add a portion of fruit to your breakfast.

Week 3: Add beans or lentils to one meal.

Week 4: Introduce nuts, seeds or another fibre-rich snack.

Small changes can add up over time without requiring a complete overhaul of your diet.

Can fibre help with gut health?

Fibre is an important part of a healthy diet and plays a role in normal digestive function. Different types of fibre behave differently in the digestive system. Some fibres help add bulk to stools, while soluble fibres such as psyllium absorb water and form a gel.

Fibre also provides food for bacteria living in the gut, which is one reason why eating a variety of plant foods is often encouraged as part of a healthy diet.

However, everyone's digestive system is different. If you regularly experience bloating, abdominal pain, changes in bowel habits or other persistent digestive symptoms, speak to your GP rather than simply increasing fibre.

What is the easiest way to eat more fibre?

You don't need to follow a complicated diet plan.

Try these five simple habits:

1. Choose wholegrains - Swap white bread, rice and pasta for wholegrain alternatives.

2. Add pulses - Put beans, lentils or chickpeas into soups, curries, salads and main meals.

3. Keep the skin on - Where appropriate, eat fruit and vegetables with their skins.

4. Upgrade your snacks - Choose fruit, nuts, seeds or vegetables more often.

5. Consider psyllium husk - A convenient source of fibre that can be added to drinks or food.

The most important thing is consistency. A few small changes made regularly can make a meaningful difference to your overall fibre intake.

FAQs

How much fibre should I eat each day?

The NHS recommends that adults aim for 30g of fibre per day. ¹

What foods are highest in fibre?

Good sources include wholegrain foods, beans, lentils, chickpeas, fruit, vegetables, nuts and seeds. Potatoes eaten with their skins are also a useful source.

Is psyllium husk a good source of fibre?

Yes. Psyllium husk is a concentrated source of soluble fibre and can be a convenient way to increase your fibre intake. Introduce it gradually and make sure you drink plenty of fluids.

Can increasing fibre cause bloating?

It can, particularly if you increase your intake quickly. Gradually increasing fibre and drinking enough fluids can help your digestive system adjust.

Should I take a fibre supplement?

Not necessarily. Most people should aim to get their fibre from a varied diet first. A fibre supplement such as psyllium husk can be useful if you're struggling to get enough through food, but it should complement rather than replace a healthy diet.

Can I get enough fibre without eating wholegrains?

Yes. Beans, lentils, chickpeas, fruit, vegetables, nuts and seeds can all contribute to your daily fibre intake. Wholegrains are simply another useful source.

Getting enough fibre doesn't have to mean completely changing the way you eat. Simple swaps such as choosing wholegrain bread, adding beans to meals, keeping the skin on potatoes and eating more fruit, vegetables, nuts and seeds can all help increase your daily intake.

If you need a little extra help, psyllium husk can provide a convenient source of fibre too. The key is to make changes gradually, drink plenty of fluids and aim for variety. By building more fibre-rich foods into your everyday meals, reaching the recommended 30g a day can become much more achievable.

References

1. https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/

2. https://www.nhs.uk/live-well/eat-well/