A Practical Guide To Increasing Your Fibre Intake

“Fibre-maxxing” is trending on social media, and fibre may finally be getting the attention it deserves, but let’s look at the facts. A whopping 96% of the UK population are not meeting the NHS 30g daily fibre recommended intake. Similarly, in America roughly 95% of the population are falling short of the recommended fibre intake. The good news is that closing this gap can actually be quite straightforward (as long as you don’t try to do it all at once).

First things first, making changes to your diet to include more fibre sounds simple. But for many people, they may find that a sudden jump in fibre tends to end the same way: bloating, discomfort, and a fast retreat to white bread. The trick? It’s all about slow, thoughtful changes.

This guide keeps it simple. What fibre does, where to find it, and how to build up without your gut staging a protest.

TL;DR

Aim for gradual changes, not huge leaps, when raising fibre. Choose a variety of wholegrains, fruits, veg, beans, and seeds. Drink plenty of water. Read labels to spot high-fibre wins, and try easy, flexible meal ideas. Listen to your body and pace yourself for the smoothest transition.

Why does fibre deserve all the attention it’s getting?

Benefits of fibre

Thanks to the power of the TikTok, fibre seems to have had a “glow-up.” From being overlooked in balanced meal choices, fibre is climbing to top ranks, competing with protein for a “main character moment.”

And rightly so - here are some topline fibre benefits :

• Soluble fibres (e.g. oats) help to manage healthy cholesterol levels.
• Promotes healthy bowel movements by providing bulk to our stool
• Fibres form a gel-like substance in our gut that can help to slow down the absorption and digestion of carbohydrates. This may support a steady release of glucose into the bloodstream.

Want to read more on why fibre matters? We've got a full breakdown here.

Daily recommended fibre intake for adults and children

According to the NHS: Adults should aim for 30g per day, but the average person only eats about 20g.

For children, the official NHS guidance is:

• 2-5 years: 15g per day
• 5-11 years: 20g per day
• 11-16 years: 25g per day

Useful Tips and Tricks

Slow-and-steady wins the race

Remember the hare and the tortoise? Fibre intake works the same way. Slow wins. This is a hurdle for many people who decide to eat more fibre. By overhauling their diet in a week, they may end up bloated and put off the whole idea. Jumping from 15g to 25g daily fibre overnight can be a shock to the system. Adding a few grams per week is more gentle. Your gut adapts, but it needs time. Let your digestive system catch up by upping your fibre little by little.

7 Tips for gradually boosting fibre

1. Start with one swap, not a total overhaul. Add chia seeds to your morning oats. Switch one slice of white bread for wholemeal. One change at a time is enough.
2. Blend old and new. Not ready to commit to wholewheat pasta? Mix it half and half with white.
3. Slowly increase fibre portions. Already eating lentils or beans occasionally? Just eat a bit more. Every few days try to nudge the portion up slightly.
4. Add beans to recipes you already know and love. Add a can of chickpeas or kidney beans into a pasta sauce or curry.
5. Keep the skins on. The skin of apples, pears, potatoes, and carrots is where a lot of the fibre lives. Keep it on where you can.
6. Add one extra vegetable or fruit serving.
7. Check the label. In the UK, a food is considered high fibre if it contains 6g or more per 100g. It's on every nutrition label.

Take it week by week. Small steps work best.

Don’t forget water

Fibre needs water to do its job well. Think of fibre like a sponge. Make sure to:

• Drink at least 6-8 glasses of water a day
• Carry a refillable water bottle, especially if you’re often out and about

There are heaps of pros to staying hydrated. Read more on hydration here.

Where to find fibre

You may have seen lots of jazzy recipes online, and are feeling inspired for your next fibre-full meal. However, you don't necessarily need to seek out specialist foods or follow complicated recipes. If you are feeling uninspired, unsure where to start, or fancy an easy boost, here is some information to make it that little bit easier to up your fibre intake.

Wholegrains

Choose brown, wholemeal, or seeded options where you can. For easy swaps look out for wholegrain bread, pasta, rice and cereals, and check the fibre per serving.

• Wholemeal bread: ~6g fibre per 2 slices
• Rolled oats: ~4g in a 40g serving
• Wholewheat pasta: ~6g per 170g cooked serving

Fruits and vegetables

Variety is best, and adding a portion of fruit or veg to each meal is a practical way to build up fibre without overthinking it.

• Raspberries: ~3g fibre per 80g serving
• Pears (with skin): ~3-4g per medium fruit
• Other great options for fibre include: Broccoli, peas, artichokes

Beans, pulses, nuts and seeds

These are an efficient way to bulk up pasta sauces, and throw into pretty much any meal.

Beans and pulses also bring protein, making them useful double-duty foods.

• Lentils: ~5g fibre per 80g cooked
• Chickpeas, kidney beans, butter beans: ~5-7g per 100g
• Chia seeds: ~5g per 15g (about 1 tbsp)
• Almonds: ~3g per 30g (about a handful)

Simple Meal and Snack Ideas

These are some straightforward options that help to up your fibre intake.

Breakfast ideas

• Porridge oats with sliced apple and chia seeds
• Wholemeal toast with peanut butter and banana
• High-fibre bran cereal with raspberries
• Huel lite (6g fibre per bottle)

Lunches and dinners

• Lentil soup with wholegrain bread
• Chickpea and vegetable curry with brown rice
• Roast veggies stirred through with wholewheat pasta
• Huel Black Edition Powder (up to 10g fibre per serving)

Add a side of beans or salad.

Snacks

• Apple with the skin on, paired with a few almonds
• Hummus and carrot sticks
• Small pot of mixed berries
• Unsweetened popcorn
• Huel Complete Nutrition Bar (up to 8g fibre per serving)

These snacks are easy to prep (or just grab) and back up your fibre goals in between meals.

Your 3-Step Plan to Improve Fibre Intake

1) Assess your current fibre intake

Estimate your daily fibre by jotting down what you eat for a few typical days. Use tracking apps or look up foods online to get a quick sense of your baseline.

2) Create a gradual increase schedule

Aim to add 3-5g extra fibre every week. Try one higher-fibre food or swap per week, rather than all at once. Let your gut adjust before another increase.

3) Listen to your body and adjust

Mild gas or minor changes in bowel habits can happen as your gut gets used to more fibre. If you feel uncomfortable, pause or step back for a few days, then continue more slowly.

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Key takeaways

• Gradually boost fibre
• Aim for 30g fibre daily as an adult (children need less)
• Prioritise foods like wholegrains, beans, fruit, veg, nuts, and seeds
• Drink plenty of water