· By Olivia Silverthorne ANutr, BSc
6 easy ways to get more fibre into your diet
Boosting fibre doesn’t have to be complicated. This article shares six simple ways to increase fibre intake, from swapping refined grains for wholegrains to adding more fruits, vegetables, nuts, and seeds. Small, everyday changes can support digestion, improve satiety, and help maintain steady energy, making it easier to feel fuller and healthier.
Fibre is an important part of a healthy diet, supporting digestion, gut health and steady energy levels throughout the day. In the UK, adults are recommended to eat around 30 g of fibre per day, yet most people fall short of this target. The good news is that increasing your fibre intake doesn’t have to mean completely changing the way you eat. Small, simple additions to meals and snacks can make a big difference over time. Here are six easy ways to get more fibre into your diet.
1. Flaxseeds
Flaxseeds are a small but mighty way to boost your fibre intake. Just one tablespoon of flaxseeds provides around 2.5–3 g of fibre, which the British Nutrition Foundation explains is about 10% of the recommended daily fibre intake of 30g. They’re incredibly easy to sprinkle into yoghurt, porridge, smoothies, or cereal without changing the flavour much. Ground flaxseeds work especially well stirred into overnight oats or baked into muffins and pancakes too.
2. Eat the skin on fruit and veg
According to the British Nutrition Foundation a surprising amount of fibre is found in the skins of fruits and vegetables. Apples, pears, potatoes, carrots, and cucumbers all contain extra fibre in their outer layers. Simply leaving the skin on when you can is an easy way to increase fibre intake without changing what you’re already eating. Just make sure to give the produce a good wash and enjoy the added texture and nutrition.
3. Have a Düng Ball
Snacks can also be a simple way to increase your daily fibre intake, especially when they’re made with naturally fibre-rich ingredients. Düng Balls are made with ingredients like dates, cashews and flaxseeds, which all naturally contain fibre. This makes a Düng Ball an easy grab-and-go snack that can help contribute to your daily fibre intake.
4. Blend veg into sauces
Blending vegetables into sauces is a great way to increase fibre without drastically changing the flavour of a dish. Vegetables like carrots, courgettes, peppers, spinach, or mushrooms can be blended into pasta sauces, soups, and curries. It’s a simple trick that helps add both fibre and extra nutrients to meals, especially for those who struggle to eat enough vegetables.
5. Choose wholegrains over refined grains
The NHS notes that swapping refined grains for wholegrain versions is one of the easiest ways to increase fibre intake. Wholegrain foods contain the bran and germ of the grain, which is where most of the fibre is found. Simple switches like wholewheat pasta, brown rice, oats, or wholegrain bread can gradually add more fibre to your diet without requiring major changes to your meals.
6. Beans
Beans are one of the best plant-based sources of fibre and are incredibly versatile. Chickpeas, black beans, kidney beans, and lentils can easily be added to soups, stews, salads, and grain bowls. You can also mash them into dips or mix them into pasta sauces and curries. Using tinned beans makes this an especially quick and convenient way to boost fibre.
Final thoughts
Getting more fibre into your diet doesn’t have to be complicated. Simple habits like adding seeds to meals, choosing wholegrains, including beans in dishes, and opting for fibre-rich snacks can all help increase your intake over time. By making small swaps and additions where you can, it becomes much easier to move closer to the recommended daily amount and support a balanced, fibre-friendly diet.
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FREQUENTLY ASKED QUESTIONS
What counts as “fibre” and why does my body actually need it?
Fibre is the plant‑based stuff your gut can’t fully digest, and it keeps your digestion moving, feeds good bacteria, and helps reduce long‑term health risks — plus it’s something most of us are low on.
How quickly should I increase my fibre without upsetting my stomach?
Go slow — suddenly eating loads of fibre can cause bloating or gas, so build up your portions over days and drink plenty of water.
Which foods are the easiest swaps for upping fibre?
Think wholegrains instead of refined carbs, fruit and veggies with skins on, beans and legumes, and seeds or nuts sprinkled on meals — your gut will thank you.
Can snacking help me reach my daily fibre goals?
Absolutely — ditch ultra‑processed stuff in favour of high‑fibre snacks like fruit, nuts, seeds or wholegrain crackers to quietly boost your daily intake.
Do I really need to hit a certain amount of fibre every day?
Yes — adults should aim for around 30 g a day to support digestion and heart health, though most of us fall short and need to make some tweaks.
What’s the simplest breakfast swap to get more fibre?
Swap sugary cereals or white toast for oats, wholegrain cereals or porridge topped with seeds and fruit — simple changes add up quick.
Is fibre just about digestion? Does it do anything else?
Nope — fibre also helps control blood sugar, keeps you feeling full longer, and is linked with lower risks of conditions like heart disease and type‑2 diabetes.
Can kids eat a high‑fibre diet too?
Yes — kids need less than adults, but getting them used to fruits, veg and whole grains early makes it much easier to hit their fibre needs as they grow.
Sources
British Nutrition Foundation (2)
