Diet Tips: A fibre-rich diet can help ease gut issues and improve overall health. Yet, many people fall short of the recommended fibre intake. If you’re one of them, here are some simple, effective ways to add more fibre to your daily meals.
Constipated? Eat fibre!
Struggling with indigestion? Fibre’s your friend!
High cholesterol, blood sugar spikes, or even acne? Fibre can help with that too.
Fibre is a key component of a healthy diet, essential for smooth digestion by adding bulk to stool and reducing constipation. It also nourishes the good bacteria in your gut, supporting overall digestive health.
Beyond digestion, fibre plays a vital role in heart health by lowering cholesterol and helping to stabilize blood sugar levels. Yet, research shows that most people aren’t getting nearly enough of it.
Rob Hobson, a renowned nutritionist and author, highlights in an Instagram post that fibre is a crucial part of a healthy diet — yet most people fall short of the recommended intake. According to Hobson, just 6% of women and 12% of men meet the advised 30 grams of fibre per day, with the average intake around 20 grams. “This gap is worrying, given fibre’s vital role in lowering the risk of heart disease, type 2 diabetes, colorectal cancer, and high cholesterol,” he notes. The silver lining? “Simple dietary tweaks — like choosing wholegrain products and adding more plant-based foods — can easily help close this fibre gap and improve overall health.”
Research consistently shows that a fibre-rich diet can reduce the risk of chronic diseases by enhancing gut health, regulating blood sugar, and supporting heart health. Soluble fibre, found in foods like oats, beans, and flaxseeds, helps lower cholesterol levels, while insoluble fibre, present in whole grains, nuts, and vegetables, aids digestion. Despite these well-documented benefits, modern diets heavy in processed foods and refined carbs often lack sufficient fibre.
Hobson emphasizes that even small dietary changes can make a big difference. “Simple swaps like opting for wholemeal bread instead of white, choosing brown rice over white rice, or reaching for nuts instead of processed snacks can significantly boost your fibre intake,” he says. He also adds that there are plenty of easy and practical ways to incorporate more fibre into your daily meals.
The key to increasing fibre is to make it a regular part of your daily meals. In his Instagram post, Hobson shares simple, practical tips to help you do just that:
1. Swap refined carbs for wholegrains:
Choose brown rice, wholemeal bread, and wholewheat pasta instead of their white, refined counterparts.
2. Keep fibre-boosters handy:
Snack on nuts, seeds, and flaxseeds — or sprinkle them over salads, yogurt, and other dishes for an easy fibre boost.
3. Add more beans:
Toss half a can of beans into soups, salads, or curries each day. This small habit can make a big impact on your fibre intake.
4. Don’t peel fruits and vegetables:
The skin is packed with fibre. Keep the peel on foods like apples, carrots, and potatoes whenever possible.
5. Choose fibre-rich breakfasts:
Start your day with oats, Weetabix, or wholegrain cereals instead of sugary, processed options.
6. Snack smart:
Trade ultra-processed snacks for healthier alternatives like popcorn, roasted chickpeas, or fresh fruit.
Small changes, big results:
Boosting fibre doesn’t mean overhauling your diet — small, consistent changes can make a huge difference. With mindful swaps and more plant-based additions, reaching the recommended 30 grams of fibre per day is well within reach.
