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Simple Ways to Increase Your Fibre Intake

Fibre is an essential part of a healthy diet. It supports digestive health, helps regulate blood sugar, and promotes heart health. Fibre can also help with weight management by helping you feel fuller for longer.

Whole plant-based foods like fruits, vegetables, beans, nuts, and whole grains are excellent sources of fibre, and they also provide other nutrients like vitamins, minerals, and antioxidants!

For more information on the benefits of fibre, see our additional fibre resource.

How to Increase Fibre with Whole Foods

Here are some simple ways to boost your fibre intake with whole foods:

• Fruits: Apples, pears, berries, oranges, bananas
• Vegetables: Leafy greens (spinach, kale), broccoli, carrots, sweet potatoes,
• Beans and Legumes: Lentils, chickpeas, black beans, kidney beans, edamame
• Nuts and Seeds: Almonds, chia seeds, flaxseeds, sunflower seeds
• Whole Grains: Oats, quinoa, brown rice, barley, whole wheat pasta

Fibre tip: If you want some additional fibre from your fruits and vegetables, don’t peel them!

If you need an extra fibre boost: If it’s challenging to increase fibre intake from whole foods alone, several fibre-rich products can easily be added to your diet to give you a significant boost.

High-Fibre Cereals

1. Bran Buds: A classic fibre-rich cereal, providing 17g of fibre per ½ cup serving.
2. Holy Crap Cereal: A nutrient-dense cereal made from chia, buckwheat, and other seeds, offering around 8g of fiber per 30g serving.
3. Kashi GOLEAN: A delicious and crunchy cereal that provides about 11g of fibre per 1 cup.
4. Fibre One Breakfast Cereal, Crunchy Original: Another cereal option that adds about 27 g fibre per 1 cup.

High-Fibre Breads and Wraps

1. Silver Hills Sprouted Bread: A whole grain, sprouted bread with around 4g of fibre per slice.
2. Carbonaut Bread: A high-fibre, low-carb bread with about 8g of fibre per slice.
3. Oroweat Whole Grain Wraps: Convenient wraps that offer approximately 10g of fibre per wrap.
4. Dave's Killer bread: 21 wholegrain and seed mixed bread has 4 g per slice.

High-Fibre Products

1. Soy Mince or Chunks: These soy-based products are an excellent addition to sauce-based meals. They provide an extra boost of fibre and protein, 3g of fibre per 3.4 cup serving.
2. High-Fibre Pasta: Whole wheat pasta has ~ 7g per 2oz / 56g dry pasta, lentil or chickpea pasta is higher in protein and a good source of fibre with 3g per 2oz / 56g dry pasta.
3. Flourish High Protein Mix: This pancake mix is not only packed with protein, but ⅔ of a cup has 7 g of fibre.

High-Fibre Crackers and Snacks

1. Triscuit and Mary’s Crackers: These whole grain crackers offer about 3g of fiber per 6-cracker serving.
2. Wasa Crackers: Made with wholegrain rye, wheat, barley and oats, providing about 5g of fibre per 2-cracker serving.

Additional Fibre-Rich Products

1. Avocados: A creamy and delicious source of fibre, providing about 5g of fibre per half avocado.
2. Popcorn (Air-Popped): A light and crunchy snack with about 3-4g of fibre per 3-cup serving.
3. Chia Seeds: Adding chia seeds to smoothies, oatmeal, or baked goods can give you 5g of fibre per 2 tablespoons.
4. Ground Flaxseeds: Sprinkle them on yogurt or add to smoothies for an additional 3g of fibre per tablespoon.

Tips for Boosting Fibre Intake:

• Gradually increase your fibre intake to allow your digestive system to adjust.
• Drink plenty of water to help fibre move smoothly through your digestive system.
• Choose whole grains over refined grains whenever possible.
• Incorporate a variety of fibre-rich foods in each meal, mixing fruits, vegetables, beans, and grains.

Whether through whole foods or fibre-enhanced products, there are many tasty and easy ways to ensure you’re getting the fibre your body needs! If you’d like to experiment with increasing your fibre intake, please let your Constant Health dietitian know!

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