Brighten Your Day with More Fibre
Fibre is a cornerstone of a healthy diet, supporting gut health, steady energy, and long-term wellbeing. Dietitian Orla Walsh explains that fibre helps regulate energy levels by slowing the release of carbohydrates into the bloodstream and encourages regular bowel movements. Below are 20 practical, tasty ways to pack more fibre into your daily routine without sacrificing flavor.
1. Start with Whole Grains
Swap refined grains for whole grains like oats, quinoa, brown rice, and barley. Whole grains keep you fuller for longer and deliver a fibre boost with each bite.
2. Choose Legume-Packed Meals
Include beans, lentils, chickpeas, or peas in soups, salads, and stews. Legumes are fibre-rich, affordable, and versatile.
3. Add Seeds and Nuts
A sprinkle of chia, flax, sunflower, or pumpkin seeds on yogurt, cereal, or salads increases fibre and adds healthy fats.
4. Load Up on Fruits with the Skin On
Choose apples, pears, berries, and oranges with the skin. The skin provides extra fibre; just wash well.
5. Embrace Vegetables at Every Meal
Aim to fill half your plate with vegetables. Add leafy greens, carrots, broccoli, and peppers to boost daily fibre intake.
6. Include Porridge for Breakfast
Oats or barley porridge are fibre-filled morning options that help sustain energy release until lunch.
7. Swap Snack Choices for High-Fibre Alternatives
Choose whole fruit, raw veggies with hummus, or air-popped popcorn instead of ultra-processed snacks.
8. Choose Whole-Grain Bread and Pasta
When possible, opt for whole-grain versions of bread, pasta, tortillas, and wraps to increase fibre per meal.
9. Make Salads and Bowls Fibre-Packed
Build bowls with a base of greens, add quinoa or brown rice, and top with beans, roasted veggies, and seeds for a fibre-rich meal.
10. Add Pulses to Salads
Toasted chickpeas or lentils in salads provide fibre, protein, and satisfying texture.
11. Try Smoothies with Fibre Boosters
Blend spinach, berries, chia seeds, and a spoon of oats or flaxseed for a fibre-rich smoothie.
12. Hydrate with Fibre-Friendly Fluids
Drink water throughout the day; adequate hydration helps fibre work effectively in the gut.
13. Use Fibre-Enriched Products Mindfully
Some foods are fortified with fibre. Check labels and incorporate them as part of a balanced plan, not as a sole strategy.
14. Bake with Whole-Grain Flour
Try using whole-wheat, spelt, or rye flour in breads, muffins, and pancakes for a fibre lift.
15. Include Fermentable Fibres
Incorporate foods like onions, garlic, and artichokes that contain fermentable fibres to support gut health.
16. Add Vegetables Sneakily Into Recipes
Grate veggies into sauces, meats, or gratins to increase fibre without changing taste.
17. Make Hearty Soups and Stews
Soups with beans, lentils, and chopped vegetables are an easy, comforting way to boost fibre at lunch or dinner.
18. Plan Fibre-Rich Snacks
Keep ready-to-eat options like nuts, seeds, fruit, or carrot sticks handy to avoid fibre-poor snacking.
19. Read Labels and Compare Fibres
Look for products with higher fibre per serving and choose those with at least 3 g of fibre per serving when possible.
20. Make It a Family Habit
Involve family members in planning meals and choosing high-fibre options. A shared goal supports sustainable changes and energy balance, aligning with Orla Walsh’s guidance on steady energy and gut health.
Incorporating more fibre is not about a drastic overhaul but about small, consistent changes. Start with one or two tweaks this week, then build on them. As Orla Walsh notes, fibre helps regulate energy release and supports regular bowel movements, making it a simple, powerful ally for overall health.
