Your Ultimate Guide to Fibre: Bad, good, best - how to boost your fibre with simple swaps

'Adults should be consuming approximately 30g of fibre a day, but most people are probably only hitting around 18g'

Author: Chandy Rodgers

Making simple swaps in your everyday meals, be it breakfast, lunch, dinner or snacks can effortlessly boost your fibre intake, supporting better digestion and overall health.

Questions this blog series will answer include:

1. What is fibre and why is it essential for good health?

2. How much fibre do I need and where do I find it?

3. Bad, good, best - how to boost your fibre with simple swaps?

In this blog post we are going to take a look at how to fix your fibre intake with some simple swaps, with a bad, good, best approach.

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Bad, Better, Best – How to Boost Your Fibre Intake

Most adults should be consuming approximately 30g of fibre a day, but many people are probably only hitting around 18g. That’s a big gap! The good news? By making small, simple swaps using the Bad → Good → Best approach, you can easily boost your fibre intake without having to radically change your diet:

• Breakfast:

  • Bad: White toast with jam

  • Good: Whole grain toast with peanut butter

  • Best: Overnight oats with chia seeds, berries, and nuts

Looking for a good recipe? Click on the image above.

• Lunch:

  • Bad: White pasta with creamy sauce

  • Good: Whole wheat pasta with tomato-based sauce

  • Best: Lentil and quinoa salad with mixed vegetables

• Dinner:

  • Bad: Chips and sausages

  • Good: Mashed potato and steak

  • Best: Jacket potato with skin on and chilli con carne

• Snacks:

  • Bad: Crisps

  • Good: Popcorn

  • Best: Roasted chickpeas or unsalted nuts

As you can see, by making small changes, you can increase your fibre intake gradually without overwhelming your digestive system.

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My Top Fibre Tips

• Fibre is essential for digestion, heart health, and gut bacteria.

• Both soluble and insoluble fibre are important – variety is key!

• Balance fibre with protein and healthy fats to support overall health.

• Eating 30 different plant foods per week ensures you get a variety of all types of fibre

• If you have a digestive condition, check with your health care provider before making big dietary changes.

For a personalised approach, consider speaking with a nutritionist to tailor your fibre intake to your individual needs. Happy eating!

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Want to learn even more about fibre and the other nutrients you need to support your health and wellbeing check out our self-guided online nutrition course.

NUTRITION: THE CORNER PIECES

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