How To Eat More Fibre

Fibre is the key to a happy gut and healthy digestion. This indigestible form of carbohydrate feeds the ‘good’ bacteria in your gut, which then play crucial roles in your health by helping control blood sugar and supporting your immune system, weight and brain function. If you want to stave off digestive disorders, it’s essential you eat enough fibre every day.^{1, 2, 3} So, keep reading to find out some top high fibre foods and tips on how to eat more fibre.

The best high fibre foods

To reap the full benefits fibre has to offer, we recommend consuming 30g per day. It can be found naturally in the cell walls of fruits, vegetables and whole grains, and some foods are richer in fibre than others. For example, one avocado provides around a third of your daily recommendation, and similarly pears and apples are very high fibre fruits. Oats, beans, seeds and nuts are also excellent high fibre foods to keep stocked up on in your cupboards. 

For high fibre recipes, sign up to our Programme, or for supplement products featuring naturally fibrous ingredients see our high fibre Shakes (available in the UK, Australia and NZ). Keep reading for our top tips on how to eat more fibre.

Top tips on how to eat more fibre

Sprinkle nuts and seeds on your meals

Instantly boost the fibre content of any meal by sprinkling a mixture of nuts and seeds over the top. Featuring additions like sesame seeds, chia seeds or chopped almonds to your dishes will not only add flavour and a lovely crunch, but it’s an easy way to get more fibre into your diet.

Prioritise veggies in your diet

Non-starchy vegetables that are low in calories and high in nutrients are key to getting in enough fibre. Eating them first, or even before your meal, will help ensure you eat more of them before getting full. In fact, one study showed that women who were given a salad 20 minutes before their meal ate 23% more veggies than those who were served a salad alongside their meal, ultimately getting a higher fibre intake from their meal.⁴

Leave the skin on

The majority of fruit and veggie skins are edible but we often choose not to eat them. However, up to a third of the fruit and vegetable’s fibre and nutrients can be found in their skins, and antioxidant levels can be up to a whopping 328 times higher in peels than pulp.^{5, 6} So, if you want to focus on how to eat more fibre, think twice next time you’re planning on peeling. 

Plan out your meals

Aiming for 30g of fibre everyday might seem tricky, but planning out your meals will certainly help you keep track of your intake. That way, if you’re focusing on how to eat more fibre you can see where the gaps may be in your intake and ensure you’re including fibre-filled switches to add it where you can.

Consider a fibre supplement

Less than 10% of most Western populations consume the right amount of fibre and if you fear you may be among the 90% who struggle to hit that 30g target then a supplement might be the way to go. Our range of Shakes (available in the UK) and Fibre and Sleep Blends (available in Australia and NZ) are high in fibre to help boost your daily intake. 

We have plenty of resources to help if you’re wanting to focus on how to eat more fibre in your day to day life, from our range of high-fibre products to our meal planning tools on The Fast 800 Programme which has been designed to help you achieve daily fibre recommendations.