How to Add More Fibre to Your Diet

Do you know how much fibre you get into your diet each day? If not, you’re not alone, and in fact, the majority of people are not getting nearly enough! The Institute of Medicine recommends that women get at least 25 grams per day, and men should aim for 38 grams.

So, now you know how much fibre to add to your diet, but do you know why you need it and how to get it into your diet? If not, keeping reading.

Why Do We Need Fibre?

Our body needs it for a number of reasons. One of the more obvious reasons has to do with digestive health. Without enough, we are bound to suffer from constipation. However, it also helps aid in the absorption of glucose as well as fats in the small intestine. Fibre also helps fuel the healthy bacteria in the gut and helps give our transit times a boost by pushing out waste and toxins. By helping our bodies regulate toxin removal, and develop healthy bowel habits, a diet high in fibre may even be able to help reduce the risk of cancer!

High Fibre Foods

If you’re like the majority of the population and aren’t getting nearly enough fibre in your diet, don’t worry. There are easy ways to bulk up your daily intake, and you can do so with just subtle changes in your diet.

Here are fifteen foods that are high in fibre to help get you started.

  • Dark leafy greens
  • Artichokes
  • Brussels sprouts
  • Split peas
  • Lentils
  • Black beans
  • Lima beans
  • Peas
  • Broccoli
  • Raspberries
  • Blackberries
  • Avocados
  • Pears
  • Oatmeal
  • Flaxseeds

As you can see, all of these are plant-based. This is just one more reason to add more plant-based foods to your diet!

Tips on Getting Started

If you’re excited to start adding some of these foods to your diet, my recommendation is to start slow. If your body’s been used to only getting a small amount of fibre per day, it’s important to introduce more, but slowly. Too much at once can cause significant stomach discomfort, which is the last thing you want! Go slow, and your intestines will adapt over time.

3 Fibre Packed Recipes

Are you ready to change your health, and add more fibre to your diet? Here are three delicious recipes to help get you started. Remember to start slow. It’s not recommended that you introduce all three of these recipes at the same time if you are just starting to adjust your intake. Start with one, and test the others out over a period of a couple of weeks. Before you know it, your digestive system should be running more smoothly, and you may surprised to see how high fibre foods can help you shed excess weight, and keep you feeling full for longer.

Double Berry Oats
Superfood Avocado Smoothie
3 Bean Salad

Please share if you enjoy these posts and feel free to add links to your favourite recipes in the comments below!


She is a Certified Nutrition Consultant and Nutrition Writer. She believes in a non-traditional approach to achieving your health goals, and that everyone’s journey is different. There is no one size fits all. Some of Rebecca’s areas of interest include sports nutrition, weight loss, kidney health, food sensitivities, and digestive health to name a few.

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