Let’s talk about your gut’s best friend, fibre. Dietary fibre plays an important role in gut health as it feeds beneficial gut bacteria, promotes healthy bowel movements, and helps regulate blood sugar and cholesterol. It also reduces the risk of diverticular disease, cardiovascular disease and type 2 diabetes.
However, between busy mornings and last-minute lunches, fibre often takes the backseat. So here are 5 simple (and actually doable) ways to sneak more fibre into your day!
1. Start with a Fibre-Boosted Breakfast
Breakfast is an easy and delicious way to kickstart your fibre intake. It also keeps you fuller for longer, helping you stay energised throughout your morning. Here’s some breakfast inspiration:
- Rolled oats or overnight oats topped with berries and chia seeds
- Whole grain toast with avocado or nut butter
- Vegetable and egg scramble with wholegrain toast
- High-fibre granola with Greek yogurt and fruit
- Chia seed pudding with Greek yoghurt and fruit
Tip: You could also add a tablespoon of ground flaxseed or chia seeds to your cereal.
Understanding how to read food labels makes all the difference in your weekly grocery shop. Want to pick out a high-fibre cereal or bread? Check out my post here on what to look for.
2. Make Half Your Plate Veggies
You’ve heard it before, but it’s worth repeating: veggies are fibre powerhouses. Try to make half your lunch or dinner plate colourful with roasted veggies, salads, or stir-fries.
Easy ways to add in veg:
- Mix grated carrot or zucchini into sauces or mince dishes
- Toss frozen mixed veggies into soups, noodles, or rice bowls
- Add veggies to your sandwiches
- Add side salads to your meals
One of my favourite ways to keep my veggie intake high is to meal prep salads or roasted veg that can be added to any dish throughout the week. And if you’re looking for a dish that is packed with veg, check out my chicken and vegetable bake.
3. Snack Smart
Go for snacks that fuel you and your gut. Here are some fibre-packed faves:
- Hummus with veggie sticks or wholegrain crackers
- Popcorn
- A small handful of mixed nuts
- Fresh fruit
Tip: Keep snacks prepped and visible, because if you see it, you’ll eat it.
If you’re looking for some easy snack recipes to prep over the weekend, check out my roasted chickpeas or zucchini slice. Or if you’re looking for something sweet, my go-to’s are my quinoa chocolate energy balls, chocolate nut slice or chocolate chia seed pudding.
4. Go for Whole Grains
Whole grains are minimally processed, preserving the bran, germ, and endosperm, which contain essential nutrients, and of course, fibre. Making a few whole grain swaps can be an easy way to bump up your fibre count. For example, instead of white bread, go for wholegrain or seeded bread.
Here are some fibre-rich grains to add to your meals:
- Brown rice
- Quinoa (though technically a seed, it’s classified as a whole grain)
- Whole wheat past or lentil/chickpea pasta (for extra fibre and protein)
- Oats
- Barley
- Buckwheat
5. Add Legumes
These humble pantry staples are affordable, versatile, and a great source of fibre. Here are some ways to add legumes into your diet:
- Add lentils to soups or curries
- Make a beef and lentil bolognese (replacing a portion of meat for lentils is also a great budget-friendly tip)
- Toss chickpeas into salads or roast them for a crunchy snack (roasted chickpea recipe here)
- Mix black beans into taco mince or wraps
- Use hummus as a spread or dip
Add fibre slowly and don’t forget to hydrate
To prevent digestive discomfort, increase your fibre intake gradually and don’t forget to stay hydrated. Fibre needs fluid to it’s thing!
TL;DR? Try This:
- High-fibre breakfast options (e.g. oats or veggie & egg scramble) ✔
- Veggies with lunch and dinner ✔
- Fibre-smart snacks (e.g. fruits, nuts, roasted chickpeas) ✔
- Whole grains over white ✔
- Legumes on repeat ✔
Fibre doesn’t have to be boring or hard. With these simple additions, your gut will thank you!
Needing tailored guidance on how to incorporate more fibre into your diet? I run 1:1 online consults and I’d love to work with you! You can book in below or read more here.
Talk soon,
Chanté x
