Boost Fibre: 5 Natural Ways to Increase

Fibre is a total unsung hero of nutrition – it supports digestion, helps control blood sugar, and even keeps your skin glowing! But how do you know if you're getting enough? Don't worry, we’ve got you covered with the top 5 fibre-rich foods. Let’s dive in!

Boost Fibre: 5 Natural Ways to Increase

Let’s talk about fibre. It’s one of those nutrients that doesn’t get nearly enough love, but it’s crucial for keeping everything from your digestion to your hormones in check. Plus, it helps with weight management, stabilises blood sugar, and keeps you feeling full and satisfied. So, how do we increase fibre? Lets boost fibre naturally with these top 5 fibre-packed foods.

1. Chia Seeds – The Tiny Powerhouses

Chia seeds are loaded with fibre (approx. 10g per ounce) and are perfect for a fibre boost. Add them to smoothies, yogurt, or make chia pudding for a satisfying snack. Aim for about 1-2 tablespoons a day to start reaping the benefits!

2. Avocados – Fibre Meets Healthy Fats

Not only are avocados creamy and delicious, but they’re also packed with approx. 10g of fibre per fruit. They’re great for heart health and digestion. Try adding half an avocado to your salad, toast, or even smoothies. Aim for 1/2 to 1 whole avocado per day. Struggling for ideas? This snack or this salad to get your avocado in.

3. Lentils – The Protein-Fiber Combo

Lentils are an amazing plant-based protein and fibre powerhouse, offering around 15g of fibre per cup (cooked). They’re perfect in soups, salads, or as a base for veggie burgers. Try to work in a cup of lentils 2-3 times a week for maximum fibre impact. Try my Plant Based Tray Bake or High Protein Dinner Recipes.

4. Brussels Sprouts – The Fibre-Fueled Veggie

These little cruciferous gems pack around 4g of fibre per half-cup (cooked). Brussels sprouts are also rich in antioxidants and vitamins, making them a perfect addition to any meal. Roast them, sauté them, or toss them into a salad. Aim for 1-2 servings a week.

5. Berries – Nature’s Fibre Snack

Raspberries, blackberries, and blueberries are fibre-rich and delicious. Just one cup of raspberries packs 8g of fiber. They’re perfect for snacking, adding to cereal, or tossing into smoothies. Have about 1 cup of mixed berries a few times a week to keep your fiber levels up.

How Much Fibre Do You Need?

Aim for 25g - 38g of fibre daily. It might sound like a lot, but it’s totally doable with the right foods! So, start adding these fibre-packed foods to your meals and see how quickly your gut (and your energy levels) thank you!