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Dietary fibre is an important component of a healthy, balanced diet. Fibre is a type of carbohydrate found naturally in plants, including wholegrain cereals, fruit, and vegetables.1
Not only is fibre key for maintaining a healthy digestion system and preventing constipation, but studies have also shown that a high fibre diet is associated with a reduced risk of heart disease, type 2 diabetes and some cancers.2
While NHS guidelines tell us that adults should be getting 30g fibre a day, most adults in the UK are only eating an average of 20g daily.3
If you are looking for guidance on how to include more high fibre foods into your diet, you’ve come to the right place. We’ll give you the low-down on fibre rich foods, the difference between soluble and insoluble fibre, and tasty high fibre recipes you can easily incorporate into your day-to-day life.
Skip to: What is fibre? | How can I increase fibre in my diet? | Breakfast foods | More fibre at lunch | Dinner options | Snacks | 5 high fibre foods | Vegetables | The final say
Fibre, sometimes referred to as roughage, can be categorised into two broad types – soluble and insoluble.
Both types of fibre are important for overall health, and it's recommended to consume a combination of soluble and insoluble fibre rich foods to reap their respective benefits.
Handpicked content: All about fibre?
Soluble fibre is found in foods such as oats, barley, legumes, fruits (like apples, oranges, and berries), and some vegetables.
This type of fibre dissolves in the fluids in your digestive system to create a gel-like substance, which binds to ‘bad’ cholesterol (low-density lipoprotein, or LDL), bad bacteria, and other unwanted particles in the digestive tract.4
As the soluble fibre moves through the digestive system, it takes these substances along, eliminating them from the body with your stool before they are absorbed into the bloodstream.5
This gel-like viscosity has also been found to help regulate blood sugar levels by slowing down the digestion and absorption of carbohydrates.6
Not only this, but evidence suggests that soluble fibre also acts as a prebiotic, nourishing beneficial bacteria in the gut, which can help contribute to a healthy gut microbiome.7
In contrast, insoluble fibre does not dissolve in water and passes through the digestive system relatively intact.6
This type of fibre is found in foods such as whole grains, nuts, seeds, and the skins of fruits and vegetables and adds bulk and form to your stool, enabling it to pass through your digestive system and out of your body rapidly.8
As this promotes regular bowel movements, research indicated that it may be useful in managing and reducing symptoms associated with common digestive issues like haemorrhoids and diverticular disease.8
Our lives can be so hectic that selecting food for their nutrients can become an afterthought.
If you want to include more fibre into your diet and aren’t looking to start taking fibre supplements, we’ve got you covered with some simple tweaks to your existing meal choices.
Start your day right with a high fibre breakfast! A high fibre breakfast will keep you full, support healthy digestion, and provide a steady release of energy throughout the morning, setting you up for a productive day ahead.
A brilliant high fibre breakfast option would be whole grain cereals or oats topped with fruits, nuts, and seeds. Add in some berries or sliced bananas for natural sweetness and additional hit of fibre.
Tip: Include fibre rich foods like chia seeds or flaxseeds for an extra boost.
Handpicked content: High fibre breakfast cereals
Ditch the: Processed white bread. You may crave toast first thing, but it’s time to step away from the white sliced supermarket loaf, which has only around 1g of fibre per slice (and can be low on nutrients too). This type of bread leaves you feeling unsatisfied and likely to be hungry again by the time you arrive at work.
Swap for: Wholemeal bread which has 3g fibre per slice is a better high-fibre breakfast alternative.9 Even better would be rye bread, with 4.4g fibre per slice.10
With this fibre-rich breakfast, you will be well on your way to meeting your 30g daily fibre target, with 7.5g fibre from just one slice:11
Another great breakfast option for a high-fibre day is oats.
Incorporating more fibre into your lunch options doesn’t have to be difficult! Here are some tips to up your fibre intake during lunch:
By incorporating these simple changes, you can enjoy a delicious and fibre rich lunch that supports digestion, keeps you satisfied, and contributes to overall wellbeing.
You may find that dinner is the time when you can really get creative with your fibre goals.
Many delicious and healthy grains are high in fibre, such as bulgur wheat, quinoa and wholewheat couscous and pulses e.g., lentils and chickpeas.
Use these as the base for stews, curries and robust salads.
Try our:
Forget salty, fatty snacks like crisps or biscuits.
Make sure you’re smashing your daily 30g fibre target with delicious munch-able snacks such as carrot sticks and hummus with 8g fibre per serving or an apple with almond butter for just under 5g fibre.
A few dried figs, dates, or prunes are great portable fibre powerhouses that taste amazing.
Beware of the high natural sugar content in dried fruit, however. It’s best to measure out a portion beforehand and keep it in a reusable container for when you’re on the go to prevent eating too many.
These 5 foods are easily available in supermarkets, markets and smaller shops and will add a delicious dose of fibre.12
1
You probably know them as antioxidant powerhouses containing high levels of vitamin C.
But with 8g per serving, raspberries are surprisingly high in fibre.
Raspberries are the perfect snack at any time of day with a handful of almonds (another healthy, fibre-rich food).
2
Plain popped corn is low in calories, fat and high in insoluble fibre with 6g per serving. It might be the perfect snack.
Why not replace crisps with popcorn flavoured with a pinch of salt, or cinnamon for a sweeter taste?
Handpicked content: Popcorn health benefits
3
If you’ve never tried rye bread, now is the time.
A long-time favourite in Germany and Scandinavian countries, rye bread is gaining in popularity in the UK thanks to its wonderful health benefits.
For a serious fibre boost that will start your day off right, swap your current breakfast for two slices of toasted rye bread with a tablespoon of peanut butter spread on top with a few raspberries.
Or try swapping your usual beans on toast for rye bread. Each slice of rye bread contains around 4.4g of fibre.
4
There is plenty to love about this creamy, savoury Middle Eastern dip. Hummus is a source of protein and healthy fats and tastes amazing with vegetable sticks or warm flatbread.
Hummus is also one of the best sources of fibre with 15g per serving thanks to its main ingredient, chickpeas.
When choosing hummus, make sure to stick to the traditional type made with chickpeas, tahini, lemon juice, garlic and salt. Some brands, especially flavoured varieties, add unnecessary sugar and flavourings which offset hummus’ healthy credentials.
If you have time – why not try making your own hummus?
5
If you’ve written chia seeds off as yet another trendy food fad, then you’re missing out!
Chia seeds are tiny seeds with a huge nutritional profile. One of the best vegetarian sources of omega-3 fats, they are high in protein, calcium and iron, and have 11g fibre per serving.
The fibre in chia seeds is mainly the soluble type, meaning it slows digestion, helps you feel full and binds to bad cholesterol.
Extremely versatile, chia seeds can be added to both sweet and savoury dishes. Try them sprinkled on Greek yoghurt, oats or over salad for a mildly nutty flavour.
Vegetables are a brilliant source of fibre that you can easily add to your meals to help you meet your daily goals. Here are some examples of fibre-rich vegetables:12
When it comes to cooking vegetables, fibre content can be affected to some extent.
Soluble fibre tends to retain its structure better during cooking, while some portion of insoluble fibre may break down.13
To preserve the maximum fibre content, opt for cooking methods like steaming or sautéing rather than boiling, as prolonged boiling can cause more fibre loss.
Joined Holland & Barrett: January 2018
Bsc in Nutrition, Registered Associate Nutritionist and Certification in Pre and Post Natal Nutrition
Donia started her career as a freelance nutritionist, later she joined Nestle as their Market Nutritionist to help support their healthier product range, before joining the team at Holland & Barrett in January 2018.
Donia has over 6 years experience as a Nutritionist and also works with clients on a one to one basis to support their goals which include weight loss, prenatal and postnatal nutrition and children’s health.