Dietary fibre is an important component of a healthy, balanced diet. Fibre is a type of carbohydrate found naturally in plants, including wholegrain cereals, fruit, and vegetables.¹

Not only is fibre key for maintaining a healthy digestion system and preventing constipation, but studies have also shown that a high fibre diet is associated with a reduced risk of heart disease, type 2 diabetes and some cancers.²

If you are looking for guidance on how to include more high fibre foods into your diet, you’ve come to the right place. We’ll give you the low-down on fibre rich foods, the difference between soluble and insoluble fibre, and tasty high fibre recipes you can easily incorporate into your day-to-day life.

Fibre, sometimes referred to as roughage, can be categorised into two broad types – soluble and insoluble.

Both types of fibre are important for overall health, and it's recommended to consume a combination of soluble and insoluble fibre rich foods to reap their respective benefits.

Soluble fibre is found in foods such as oats, barley, legumes, fruits (like apples, oranges, and berries), and some vegetables.

This type of fibre dissolves in the fluids in your digestive system to create a gel-like substance, which binds to ‘bad’ cholesterol (low-density lipoprotein, or LDL), bad bacteria, and other unwanted particles in the digestive tract.⁴

In contrast, insoluble fibre does not dissolve in water and passes through the digestive system relatively intact.⁶

This type of fibre is found in foods such as whole grains, nuts, seeds, and the skins of fruits and vegetables and adds bulk and form to your stool, enabling it to pass through your digestive system and out of your body rapidly.⁸

As this promotes regular bowel movements, research indicated that it may be useful in managing and reducing symptoms associated with common digestive issues like haemorrhoids and diverticular disease.⁸

Our lives can be so hectic that selecting food for their nutrients can become an afterthought.

If you want to include more fibre into your diet and aren’t looking to start taking fibre supplements, we’ve got you covered with some simple tweaks to your existing meal choices.

Ditch the: Processed white bread. You may crave toast first thing, but it’s time to step away from the white sliced supermarket loaf, which has only around 1g of fibre per slice (and can be low on nutrients too). This type of bread leaves you feeling unsatisfied and likely to be hungry again by the time you arrive at work.

Incorporating more fibre into your lunch options doesn’t have to be difficult! Here are some tips to up your fibre intake during lunch:

1. Choose Whole Grains: Opt for whole grain bread, wraps, or brown rice instead of refined grains. These options provide more fibre and nutrients. Swap white pasta for wholewheat pasta which has an impressive 8g per serving, or you could try chickpea or spelt pasta which are also fibre-rich compared to white.
2. Load Up on Veggies: Include a variety of fibre-rich vegetables such as leafy greens, bell peppers, carrots, and broccoli in your salads, stir-fries, or sandwiches.
3. Add Legumes: Incorporate legumes like chickpeas, lentils, or black beans into soups, stews, or salads. They are excellent sources of fibre and protein.
4. Include Nuts and Seeds: Sprinkle chia seeds, flaxseeds, or almonds onto your salads or incorporate them into dressings for an extra fibre boost.
5. Don't Forget Fruit: Pack a piece of fruit like apples, pears, or berries as a refreshing and fibre-filled lunchtime snack.

By incorporating these simple changes, you can enjoy a delicious and fibre rich lunch that supports digestion, keeps you satisfied, and contributes to overall wellbeing.

You may find that dinner is the time when you can really get creative with your fibre goals.
Many delicious and healthy grains are high in fibre, such as bulgur wheat, quinoa and wholewheat couscous and pulses e.g., lentils and chickpeas.

Use these as the base for stews, curries and robust salads.

Vegetables are a brilliant source of fibre that you can easily add to your meals to help you meet your daily goals. Here are some examples of fibre-rich vegetables:¹²

1. Broccoli: Not only rich in vitamins and minerals but also high in fibre, with around 2.6g of fibre per 100g, including both soluble and insoluble fibre.
2. Brussels Sprouts: Brussels sprouts are a great source of fibre, with 3.9g of mostly soluble fibre per 100g.
3. Carrots: contain both soluble and insoluble fibre, with a slightly higher concentration of insoluble fibre. With around 2.8g fibre per 100g, carrots are extremely versatile - enjoy raw with humous, steamed or roasted!
4. Peas: Green peas provide almost 6g of dietary fibre per 100g serving, including both soluble and insoluble fibre.
5. Sweet Potatoes: Sweet potatoes are not only delicious but also contain approximately 4g of fibre in a medium-sized cooked sweet potato. This is a great addition to any meal – try to eat with the skin for maximum goodness!

When it comes to cooking vegetables, fibre content can be affected to some extent.

Soluble fibre tends to retain its structure better during cooking, while some portion of insoluble fibre may break down.¹³

To preserve the maximum fibre content, opt for cooking methods like steaming or sautéing rather than boiling, as prolonged boiling can cause more fibre loss.