Integrating fibre into your diet

What was in this article

Integrating Fibre into Your Diet
Tips to Boost your Fibre Intake
Other Considerations
Possible Side Effects
Example High-Fibre Meal Plan

Most adults in the UK don’t eat enough fibre, with the majority eating just two-thirds of the recommended daily amount (30g/day). This article offers tips to increase your fibre intake and highlights possible side effects when eating more fibre.

Want some high-fibre food inspiration? Why not click through to our recipe page and get cooking!

Tips to Boost your Fibre Intake

Choose wholegrain foods (such as quinoa, wholegrain bread, cereals such as oats and wholewheat pasta) rather than white or refined versions
Add pulses, beans, legumes or extra vegetables to cooked dishes such as stews, soups and pasta dishes
Eat whole fruits and vegetables instead of fruit juices
Eat the skin of fruits, vegetables and potatoes
Include onion and garlic when cooking, as these are good sources of prebiotic fibre
Snack smartly; choose oat-based cereal bars or energy balls, a handful of nuts, piece of fruit, popcorn or a slice of wholegrain toast
Add a variety of whole nuts, seeds and nut butters to cereal, yoghurt and salad

Other Considerations

Unless advised by a healthcare professional, avoid restrictive diets such as gluten-free, wheat-free or grain-free diets. Unnecessary dietary restrictions can significantly reduce the amount of fibre and wholegrains in your diet as many cereals and grains are good sources of fibre.

Try to get your 5-a-day for fruits and vegetables; a portion is 80g for adults (approximately a small handful). Try to include a variety of different colours and types of fruit and vegetables, and where possible, eat the skin for extra fibre. Fresh, frozen, dried, tinned and juiced forms (up to 150mls per day) all count towards your 5-a-day.

Possible Side Effects

If you don’t currently consume a high-fibre diet, build up your fibre intake gradually over a few days or weeks. Increasing your fibre intake too quickly may cause gut symptoms such as wind or bloating.

Gradual increases in dietary fibre allow time for the gut to adjust. To minimise side effects, increase your fibre intake over a few weeks. Increase your fibre intake slowly alongside drinking lots of water [1.5-2 litres (six to eight cups)] and regular exercise to avoid constipation.