How to Increase Fibre Intake: Practical Diet Tips

Diet tips for clients

Switch to whole grains

Choose whole grains such as brown rice, quinoa, bulgur, oats, and whole grain pasta.

Increase intake of fruits and vegetables and increase variety

Aim for 7-9 portions per day. Eat fruits and vegetables of all colours.

Leave the skin on

Potato, apple and pear skins are packed with fibre.

Snack smart

Snack on raw vegetables, fresh fruit, or dried fruit like figs, prunes, or apricots. Use bean-based spreads such as hummus as snacks or condiments.

Include more legumes

Add beans, lentils, and chickpeas to soups, salads, or stews.

Increase fibre gradually

Sudden fibre increases can cause bloating. Introduce fibre slowly to allow your digestive system to adjust.

Add nuts and seeds

Sprinkle them on yoghurt, oatmeal, or smoothies. Almonds and walnuts are great to add in as a snack or in a salad.

Drink plenty of water

Fibre absorbs water, so staying hydrated helps prevent constipation.