7 easy ways to add more fibre for better gut health

Fibre has become a major focus on social media through the "fibre-maxxing" trend, but health experts have recommended eating more fibre for years because of its wide-ranging health benefits.

A fibre-rich diet supports healthy digestion, feeds beneficial gut bacteria, promotes regular bowel movements and helps you feel fuller for longer. Fortunately, boosting your daily fibre intake doesn't require a complete diet overhaul. Simple food swaps and small additions can make a significant difference.

Choose fibre-rich foods over refined options

One of the easiest ways to increase your fibre intake is to replace refined grains with whole grains.

Whole-wheat bread, brown rice, oats and whole-grain pasta contain significantly more fibre than their refined counterparts because they retain the nutrient-rich bran and germ.

Similarly, adding beans and lentils to meals can provide a substantial fibre boost while also supplying plant-based protein. Lentils, chickpeas and black beans work well in soups, salads, curries and even some baked dishes.

Add high-fibre ingredients to everyday meals

Small additions can quickly increase the fibre content of your meals.

Ingredients such as chia seeds, flaxseeds and psyllium husk are rich in soluble fibre and can be mixed into smoothies, yoghurt, oatmeal or baked goods.

Avocados are another excellent choice, offering healthy fats alongside nearly half of an adult's daily fibre needs in one large fruit.

Make your snacks work harder

Snacking is another opportunity to increase fibre intake.

Experts recommend pairing fibre-rich foods with protein to stay satisfied between meals. Good options include fresh fruit with cottage cheese, dates stuffed with peanut butter, chia pudding or tuna salad made with chickpeas and avocado.

Even a pear with a boiled egg or a handful of nuts can provide a more filling snack than highly processed alternatives.

Eat more plant-based meals

Since fibre is naturally found in plant foods, increasing your intake of vegetables, fruits, legumes and whole grains is one of the most effective ways to improve gut health.

You don't have to become vegetarian to benefit. Replacing some meat-based meals with grain bowls, bean dishes or vegetable-packed recipes can significantly raise your daily fibre intake while adding a variety of nutrients.

Increase fibre gradually

While eating more fibre offers many health benefits, experts recommend increasing your intake gradually and drinking plenty of water.

Adding too much fibre too quickly may cause bloating, gas or digestive discomfort. Slowly introducing more fibre-rich foods allows your digestive system to adjust while helping you enjoy the long-term benefits.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.