Our Favourite Ways to Add Fibre to Meals!

At breakfast

• Add berries or banana to oats or yoghurt

• Sprinkle chia or ground flaxseeds over breakfast

• Choose a higher-fibre or wholegrain cereal

At lunch

• Choose wholegrain bread or wraps

• Add avocado or extra salad vegetables

• Include beans or chickpeas in salads

For snacks

• Choose whole fruit rather than juice

• Have fruit with a handful of nuts

• Try vegetable sticks with hummus

At dinner

• Choose wholegrain pasta or brown rice

• Add beans or lentils to sauces and curries

• Include a variety of vegetables

Fibre is about more than just bowel health

While fibre is well known for helping keep our bowel movements regular, its benefits extend beyond digestion.

A varied, fibre-rich diet can help support:

• Regular bowel movements and digestive health

• Heart health and healthy cholesterol levels

• Healthy blood glucose regulation

• Feeling fuller and more satisfied after meals

• A diverse and healthy gut microbiome

Different fibre-rich foods provide different types of fibre, which is another reason why variety is key.

The bottom line

You don't need to obsess over hitting an exact fibre number every day.

Instead, try to make fibre-rich foods a regular part of your meals and snacks. Wholegrains, fruit, vegetables, legumes, nuts and seeds can all contribute.

A few small changes throughout the day can add up to a significant difference — and your gut isn't the only part of your body that can benefit!