Easy ways to add fibre to your diet

Only 4% of us are getting enough fibre* as modern diets and pace of life have left it behind, but it’s a fundamental for mind, body and mood. We’ve compiled a rundown of simple and delicious ways to layer more into every meal, and even into snacks for when you’re tight on time, so you can hit your daily levels with ease. Screengrab to save for the future.

 

Fibre-fuelling breakfast tips

1. Stir 1–2 tbsp of chia seeds into yoghurt, porridge, smoothies, or overnight oats or sprinkle ground flaxseed on cereal.

2. Add berries, dark green leafy vegetables, nut butters, pears, chia seeds or bananas for speedy smoothies.

3. Stew apple - it releases higher levels of pectin, a soluble fibre and powerful prebiotic that feeds beneficial gut bacteria and soothes the intestinal lining.

4. Slice and freeze bread before toasting to increase resistant starch. Choose whole-grain over white/refined where you can.

5. Make up a jar of mixed unsalted nuts and seeds to have to hand or sprinkle over yoghurt.

 

Energy-boosting lunch ideas

1. Incorporate ingredients like lentils, chickpeas, beans, spelt, artichokes, and a wide range of vegetables into salads, soups or curries.

2. Sprinkle ground flaxseed or fruit on salads.

3. Keep the skins on your fruit and vegetables where practical. Wash well but choose from apples, pears, cooked potatoes and sweet potatoes.

4. Include cooked and cooled carbohydrates (e.g. grains or pasta) to increase resistant starch.

5. Opt for pulse-based pasta/noodles like lentil, chickpea, black bean or edamame.

Delicious dinner additions

1. Add frozen vegetables to pasta dishes, soups or omelettes.

2. Make one meal a week bean-based or add extra beans to dishes like chilli or curries, or add red lentils to soups.

3. Add beans or lentils to your favourite go-to dishes. E.g., stir a packet of cooked puy lentils into bolognese, tomato sauce, shepherd's pie or soup.

4. Try adding one more fruit or vegetable to your normal meals. If you usually have two vegetables with dinner, add a third to increase your fibre intake.

5. Make up a jar of mixed unsalted nuts and seeds and sprinkle 1–2 teaspoons over roasted vegetables or soups.

High-fibre hacks for tasty snacks

On the go? These fibre-rich snacks are perfect for when time is poor:

1. Roasted chickpeas.

2. Medjool dates with nut butter.

3. Edamame beans.

4. Chia pudding with berries.

5. Hummus with vegetable sticks.

6. Oatcakes with hummus or bean dip.

Finally, aim for three different coloured plants at each meal to increase your plant diversity and fibre sources. And if you’re new to fibre, remember to start low and go slow to help your gut adjust. Seeking a personal steer? Enjoy a free 15-minute nutritional one-to-one on us. No cost, no catch, just honest, qualified guidance.

*Source: The National Diet & Nutrition Survey report 2019-2023).

 

Our Fibre Favourite Recipes:

• Fruit & seed loaf
• Protein pancakes
• Chocolate Collagen Breakfast Pot
• Fibre-rich overnight oats

• Spicy Butter Beans on Toast

• Creamy lentil & veg ‘ Golden Glow’ Curry

• Herby Green Quinoa