6 High-Fibre Foods to Include in Your Diet Every Day

Most adults in the UK and US fall short of the recommended daily fibre intake - about 30g per day for adults. ¹ Instead of getting enough from whole foods, many diets lean heavily on refined carbs and processed snacks which lack fibre.

But fibre isn’t just about keeping digestion regular. It supports heart health, stabilises blood sugar, feeds healthy gut bacteria and keeps you fuller for longer. ² In fact, people with higher fibre intakes are often at a lower risk of chronic diseases including type 2 diabetes and cardiovascular disease. ³

The good news? Adding more fibre doesn’t have to be complicated. It’s as simple as making smart swaps and introducing certain foods into your meals consistently. Here are six of the best high-fibre foods to start with.

1. Oats

Oats are an easy and versatile way to get more fibre. They’re rich in beta-glucan, a type of soluble fibre that forms a gel in the gut, slowing digestion and helping reduce cholesterol levels. ⁴

A bowl of porridge, overnight oats or oat-based smoothies in the morning can deliver 4-5g of fibre per serving. Beyond heart health, oats also keep you fuller for longer, making them a smart breakfast choice if you’re aiming for steady energy.

2. Lentils

Lentils are a powerhouse of both soluble and insoluble fibre, providing around 8g per cooked cup. ⁵ Soluble fibre helps regulate blood sugar and cholesterol, while insoluble fibre adds bulk to stool and supports healthy digestion.

They’re also loaded with protein and iron, making them a perfect addition to plant-based or flexitarian diets. Toss them into soups, curries or salads for a nutrient-dense, fibre-rich meal.

3. Apples

An apple a day might not keep the doctor away all on its own, but it certainly helps your gut. Apples provide around 4g of fibre each, mainly in the skin, so try not to peel them. ⁶

They contain pectin, a soluble fibre that acts as a prebiotic, feeding beneficial gut bacteria. If you want to take this gut-health connection even further, pairing fibre-rich foods like apples with a Probiotic Supplement can support a more diverse and resilient microbiome.

4. Chickpeas

Chickpeas (or garbanzo beans) are another fibre-rich legume, providing about 12g per cooked cup. ⁷ They’re also versatile: you can roast them for a crunchy snack, mash them into hummus or add them to stews and salads.

Like lentils, chickpeas combine fibre with plant-based protein, making them doubly filling and ideal for balancing blood sugar levels after meals.

5. Broccoli

Broccoli is one of the most fibre-dense vegetables, with around 5g per cooked cup. ⁸ It’s packed with both soluble and insoluble fibre, along with antioxidants, vitamin C and vitamin K.

The fibre in broccoli not only supports digestion but also contributes to heart and metabolic health. Whether steamed, roasted or added to stir-fries, broccoli is an easy way to increase fibre intake while adding colour to your plate.

6. Chia Seeds

Chia seeds might be tiny, but they pack an impressive 10g of fibre per 28g serving (about two tablespoons). ⁹ When mixed with liquid, they form a gel-like texture, thanks to soluble fibre, which slows digestion and helps regulate appetite.

They’re also rich in omega 3 fatty acids and protein, making them a nutrient-dense addition to smoothies, yoghurts or homemade puddings. A spoonful or two daily can go a long way in helping you meet your fibre goals.

Fibre supplements: A convenient top-up

While whole foods should always be the foundation of your diet, sometimes it’s difficult to hit 30g of fibre daily. That’s where Psyllium Husk Fibre can be helpful. Psyllium is a natural soluble fibre that swells in the digestive tract, promoting regularity and helping to manage cholesterol levels. ¹⁰ It can be easily mixed into smoothies or water, making it a quick solution for busy lifestyles.

For full digestive support, many people take Psyllium Husk together with Daily Probiotics to keep things regular and maintain gut health. Fibre feeds beneficial bacteria, while probiotics supply the gut with live cultures - together, they work in synergy to support overall wellbeing.

Breakfast:

Start with overnight oats topped with sliced apple and a spoonful of chia seeds. This combination alone can give you over 10g of fibre before you’ve even left the house.

Lunch:

Try a lentil and chickpea salad with chopped broccoli, red peppers and a drizzle of olive oil. Adding some wholegrain bread on the side will push your fibre intake even further.

Snack:

Keep it simple with an apple or roasted chickpeas. If you’re feeling adventurous, mix a teaspoon of Psyllium Husk into a yoghurt with a Probiotic Supplement to double up on gut support.

Dinner:

A vegetable stir-fry with broccoli, garlic and sesame seeds served over quinoa or brown rice can round out the day nicely.

The beauty of fibre-rich foods is that they aren’t exotic or difficult to find - most are everyday staples. The key is consistency. If you can make small swaps daily, your fibre intake will naturally climb.

Fibre is often overlooked, yet it’s one of the simplest ways to improve long-term health. From oats and lentils to apples and chia seeds, these six foods are easy to include daily and provide a mix of soluble and insoluble fibre that benefits digestion, heart health and overall wellbeing.

For an extra boost, Psyllium Husk Fibre and Daily Probiotics can help fill in the gaps and support your gut in a way food alone sometimes can’t.