Integrating Fibre into your Diet

What is in this article

1. Integrating Fibre into Your Diet
2. Tips to Boost your Fibre Intake
3. Other Considerations
4. Possible Side Effects
5. Example High-Fibre Meal Plan

Integrating Fibre into Your Diet

Most adults in the UK don’t eat enough fibre, with the majority eating just two-thirds of the recommended daily amount (30g/day). This article offers tips to increase your fibre intake and highlights possible side effects when eating more fibre.

Want some high-fibre food inspiration? Why not click through to our recipe page and get cooking!

Other Considerations

Unless advised by a healthcare professional, avoid restrictive diets such as gluten-free, wheat-free or grain-free diets. Unnecessary dietary restrictions can significantly reduce the amount of fibre and wholegrains in your diet as many cereals and grains are good sources of fibre.

Try to get your 5-a-day for fruits and vegetables; a portion is 80g for adults (approximately a small handful). Try to include a variety of different colours and types of fruit and vegetables, and where possible, eat the skin for extra fibre. Fresh, frozen, dried, tinned and juiced forms (up to 150mls per day) all count towards your 5-a-day.

Possible Side Effects

If you don’t currently consume a high-fibre diet, build up your fibre intake gradually over a few days or weeks. Increasing your fibre intake too quickly may cause gut symptoms such as wind or bloating.

Gradual increases in dietary fibre allow time for the gut to adjust. To minimise side effects, increase your fibre intake over a few weeks. Increase your fibre intake slowly alongside drinking lots of water [1.5-2 litres (six to eight cups)] and regular exercise to avoid constipation.

Example High-Fibre Meal Plan

Below is an example of how to achieve at least 30g of fibre in your diet throughout the day.