How to Eat More Fibre: Easy Swaps for Every Meal

Fibre has become one of the biggest food trends, and for good reason. It supports digestion and helps you feel full. Many people eat less than recommended, but small swaps make a big difference.

Breakfast

• Choose porridge oats or a wholegrain cereal.
• Add berries, chia seeds or ground flaxseed.
• Switch white toast for wholegrain bread.

Lunch

• Add beans, chickpeas or lentils to salads and soups.
• Use wholemeal wraps or pitta.
• Leave the skin on potatoes.

Dinner

• Swap white rice for brown rice, quinoa or barley sometimes.
• Fill half your plate with vegetables.
• Use wholewheat pasta, or mix half and half with regular pasta.

Snacks

• Fruit like apples, pears and bananas
• A handful of nuts
• Popcorn
• Hummus with vegetable sticks

Easy high-fibre foods

Beans, lentils, oats, wholegrains, berries, pears, avocados, nuts, seeds and most vegetables are all great sources.

If you have a digestive condition, ask a doctor or dietitian before making big changes. This guide is general information.