7 ways to add fibre in your diet for better health

A balanced diet must include fibre, which has several advantages including better weight management, better digestion, and a lower chance of developing chronic illnesses. Many people don't consume the necessary amount of fibre per day, despite its importance. Here are 7 easy and efficient methods to increase our consumption of fibre.


Start your day with whole grains
Switching to whole grains for breakfast is an easy way to increase our fibre intake. Go for oats or whole wheat toast instead of refined grains. Whole grains retain more of their natural fibre, vitamins, and minerals, making them a healthier choice. According to a study published in the American Journal of Clinical Nutrition, consuming whole grains is associated with a lower risk of heart disease and better overall health.


Adding more fruits and vegetables
Fruits and vegetables are naturally high in fibre and offer a range of vitamins and antioxidants. Aim to include a variety of colourful fruits and vegetables in the meals and snacks. Berries, apples, pears, carrots, and broccoli are particularly high in fibre. A study by the World Health Organization found that increasing fruit and vegetable intake significantly reduces the risk of chronic diseases such as heart disease and cancer.


Snack on seeds and nuts

Nuts and seeds are not only rich in fibre but also packed with healthy fats and protein. Almonds, chia seeds, flaxseeds, and sunflower seeds are excellent choices. Add them to smoothies, or salads for a crunchy fibre boost. Research published in the Journal of Nutrition indicates that regular consumption of nuts and seeds is linked to improved heart health and weight management.


Choose legumes for protein

Legumes such as beans, lentils, and chickpeas are great sources of both fibre and protein. They can be easily added into curries, salads, and main dishes. According to a study in the Archives of Internal Medicine, a diet rich in legumes can help lower cholesterol levels and improve heart health.

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Swap refined grains for whole grains

Whenever possible, choose whole-grain versions of bread, pasta, and rice instead of their refined counterparts. Whole grains contain more fibre, which helps to keep you feeling full longer and supports healthy digestion. The Dietary Guidelines for Americans recommend making at least half your grains whole grains to reap the benefits of their higher fibre content.


Add fibre supplements if necessary

If someone finds it challenging to get enough fibre from food alone, fibre supplements can be a helpful addition. Products like psyllium husk (Isabgol powder), methylcellulose, and inulin can be mixed into water, smoothies, or recipes to boost our fibre intake. A study published in the International Journal of Food Sciences and Nutrition found that fibre supplements can effectively improve bowel function and support overall digestive health.


Stay well hydrated always

Increasing our fibre intake also means you need to drink plenty of water. Fibre works best when it absorbs water, helping to form soft, bulky stools and promoting regular bowel movements. It is always advised to drink at least eight glasses of water a day to ensure that fibre can do its job effectively.