How Can I Eat More Fibre?

Increased dietary fibre consumption positively affects the digestive system, blood sugar, and cholesterol levels.

Nancy Tran


Photo by Eiliv Aceron on Unsplash

Constipation and regular bowel movements can be avoided by eating a fibre diet. It can also help with weight loss because it makes you feel full on fewer calories. Additionally, heart disease, type 2 diabetes, and even some forms of cancer may be avoided with a high-fibre diet. If you want to eat more fibre, try these strategies:

Firstly, Go for Whole Grains: Choose whole grains over processed ones. Eat more whole grains, including wheat, rye, quinoa, oats, and pasta. For example, opt for whole wheat toast or oatmeal with fresh fruits instead of white bread for breakfast. However, it is important to note that not all whole-grain products are high in fibre. For instance, whole-grain pasta may contain less fibre than whole-grain bread, so it is essential to read labels and choose products with higher fibre content.

Increase Your Fruit Intake: Eat a wide assortment of fruits, such as apples, berries, pears, oranges, and kiwis. Most of the fruit’s fibre is located in the skin, so try not to remove it.

Add More Vegetables, Please. Vegetables, both cooked and raw, should be part of your diet. Eat plenty of vegetables, including spinach, broccoli, cauliflower, carrots, and bell peppers.

Beans and Legumes: Include beans, lentils, chickpeas, and more in your daily diet. Both fibre and protein content are high in them. Adding beans and legumes to your daily diet greatly increases your fibre and protein intake. They are not only nutritious but also versatile, as they can be incorporated into a variety of dishes such as soups, salads, and stir-fries. Additionally, beans and legumes are cost-effective for those on a budget and can help support a healthy digestive system.

Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds make great midday snacks. Both fibre and good fats are abundant in them.

Opt for Fiber-Rich Snacks; choose raw veggies, Whole fruits, and nuts instead of processed treats.

Include Bran Cereal in your daily morning intake. These are formulated to have a high fibre content.