Easy Ways to Increase Your Fibre Intake (And Why It Matters)
When we think about food, fibre probably doesn’t make the top of the list, especially when it comes to fitness. Most of the focus tends to go on protein, carbs, and fats. But what about fibre? Yes, we hear about digestion, but its benefits go much further. Fibre plays a key role in managing energy, appetite, gut health, and even long-term disease prevention. Despite all that, most of us aren’t getting enough. So, are there easy ways to increase your fibre intake? Absolutely.. and it’s simpler than you might think.
This week’s blog breaks down why fibre is essential and shares simple, realistic ways to boost your intake without making drastic changes to your routine.
Why Fibre Deserves Your Attention
Fibre is the part of plant-based foods that your body can’t digest. Although it passes through your system, it actively supports multiple areas of your health.
For example, fibre helps regulate digestion, stabilise blood sugar, and keep you feeling full for longer. It also nourishes your “good” gut bacteria, supports heart health by reducing cholesterol, and can assist with healthy weight management.
In the UK, the average adult consumes around 18g of fibre a day, well below the 30g recommended daily amount. That shortfall adds up, especially over time.
Easy Ways to Add More Fibre to Your Day
The good news? You don’t need to track every gram or change your entire diet. Instead, small changes can lead to lasting improvements. Here are a few simple ways to increase your fibre intake, starting today:
Begin with breakfast
Swap in oats, whole grain toast, or a smoothie with flax or chia seeds. These are quick wins that give your fibre intake an early boost.
Add beans, lentils, or chickpeas to meals
Legumes are fibre-packed and work well in soups, salads, stews, or pasta dishes. You can even blend them into dips or spreads.
Keep the skins on your fruit and vegetables
Peeling can remove a lot of fibre. Where possible, eat apples, carrots, potatoes, and cucumbers with the skin on (just give them a rinse first).
Switch to whole-grain versions
Choosing whole grain bread, pasta, rice, or crackers instead of white versions adds extra fibre with minimal effort.
Choose high-fibre snacks
Snacks like fresh fruit, nuts, seeds, popcorn, or oat-based bars can all contribute to your daily target.
Eat more plant variety
The more plant-based variety in your meals — including vegetables, fruits, grains, and legumes — the healthier your gut will be overall.
Final Thought
Fibre isn’t just about digestion; it’s about energy, blood sugar balance, gut health, and feeling satisfied throughout the day. While it’s easy to overlook, small daily choices can quickly add up.
So if you’re looking to feel fuller for longer, support your gut, or manage energy dips naturally, increasing your fibre could be the simplest next step.
Read 6 Healthy Breakfast Ideas for Busy Mornings
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