8 ways to boost your fibre intake


Increasing your fibre intake can have major benefits for your health, it can reduce your risk of heart disease, diabetes and some cancers, and also help weight control.

According to government guidelines, it is recommended that adults aged 17 and over should eat 30g of fibre a day, but on average we are only consuming about 18g a day. So, if you happen to be having trouble meeting your daily fibre requirement try these 8 simple tips, all of which can help you to increase your fibre intake.

  • Choose a high fibre breakfast cereal e.g. bran flakes, or porridge
  • Go for wholemeal or granary breads instead of white bread
  • Choose wholegrains like wholewheat pasta, bulghur wheat or brown rice
  • Go for potatoes with skins e.g. baked potato or boiled new potatoes
  • For snacks try fruit, vegetable sticks, rye crackers, oatcakes, unsalted nuts or seeds
  • Include plenty of vegetables with meals – either as a side dish or added to sauces, stews or curries
  • Add pulses like beans, lentils or chickpeas to stews, curries and salads
  • Have some fresh or dried fruit, or fruit canned in natural juice for dessert.

Increasing the amount of fibre into your diet should be done gradually, especially from foods providing insoluble fibre.

What is Insoluble fibre?

Insoluble fibre bulks up stools and makes waste move through the digestive tract more quickly, which is better for the gut and can help to prevent constipation. Good sources of insoluble fibre include:

  • cereal foods like high fibre breakfast cereals;
  • wholemeal breads and pasta, brown rice and other wholegrains;
  • vegetables, potatoes with skins;
  • nuts, and seeds.

Information sourced: https://www.nutrition.org.uk/healthyliving/basics/fibre.html?limit=1

You may also consider speaking to a dietician who can help you increase fibre into your diet.

Some Private Medical Insurers cover consultations with a dietitian, subject to the cover and underwriting selected. If you have a Private Medical Insurance policy and would like to know what cover you have in relation to dietician services, or you want to look for a policy that offers this service as a benefit please contact us on 01245 929 129 or email enquires@smphealthcare.com and we will be happy to help you.