Did you know most people don’t get enough fibre? It’s a tiny habit change that can lift your digestion, keep you fuller longer, and even help heart health. Let’s break down what you need and how to add more fibre without turning meals into a chore.
Fibre is the part of plant foods your body can’t digest. It adds bulk to stools, feeds good gut bacteria, and slows sugar spikes. A diet rich in fibre can lower cholesterol, improve weight control, and lower the risk of colon problems. Aim for 25‑30 grams a day – roughly half a cup of beans, a small apple with skin, or a slice of whole‑grain bread.
Swap white bread for whole‑grain or rye. Add a handful of berries or sliced banana to morning cereal. When you cook, toss in beans, lentils, or chickpeas into soups, salads, or stir‑fries. Even a sprinkle of flaxseed or chia seeds on yogurt adds a fiber punch.
If you love smoothies, blend spinach, frozen berries, and a scoop of oats. Oats are a double win: they’re high in soluble fibre and keep you full. For snacks, reach for raw nuts, carrots, or roasted sea‑weed instead of chips.
Don’t forget the power of skin. Keep the peel on apples, potatoes, and cucumbers – that’s where a lot of fibre hides. When you bake, try using whole‑wheat flour rather than white flour; the difference is subtle but adds extra grams.
Remember to increase fibre gradually. Jumping from 10 grams to 30 grams overnight can cause gas or bloating. Add a few grams each day and drink plenty of water – fibre pulls water into the gut, helping it move smoothly.
For those who struggle with fresh produce, a daily scoop of powdered psyllium can be a handy shortcut. Mix it into juice or oatmeal, and you’ll hit a fiber boost in minutes.
Lastly, plan your meals. When you look at a plate, ask yourself: “Do I have a fruit, a veg, a whole grain, and a legume?” If the answer is yes, you’re already on the right track.
Boosting fibre isn’t about overhauling your diet overnight. Small swaps add up, and your gut will thank you with regularity, less cravings, and better overall health.
Your step‑by‑step guide to better digestion: what to eat, daily habits, quick fixes for reflux/bloating, safe supplements, and red flags for seeing a doctor.
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