Are you eating enough fibre? If you are not, increase intake with these nutritionist-approved tips

Benefits of high-fibre diet: Studies suggest that a high-fibre diet can lower the risk of chronic diseases by improving gut health, stabilising blood sugar levels, and supporting heart function (Image: Canva)

• Have constipation? Eat fibre!
• Indigestion? Eat fibre!
• High cholesterol, high blood sugar, acne?

Moreover, fibre is good for your heart health as it lowers cholesterol and regulates blood sugar levels. However, studies suggest that many people do not consume enough of it.

Also read | How to keep your heart healthy: 10 fibre-rich foods you must include in your daily diet

Rob Hobson, a well-known nutritionist and author, says in his Instagram post that fibre is an essential part of a healthy diet, yet most people are consuming far less than they should. According to Hobson, only 6 percent of women and 12 percent of men meet the recommended 30gm daily intake, with the average intake hovering around 20gm. “This shortfall’s is concerning, given fibre’s critical role in reducing the risk of heart disease, type 2 diabetes, colorectal cancer, and high cholesterol,” he says, adding, “The good news? Simple, practical dietary changes can bridge this fibre gap and also boost your health. From choosing wholegrain options to adding more plant-based sources, increasing fibre intake doesn’t have to be difficult.”

Multiple studies suggest that a high-fibre diet can lower the risk of chronic diseases by improving gut health, stabilising blood sugar levels, and supporting heart function. Soluble fibre, found in oats, beans, and flaxseeds, helps reduce cholesterol, while insoluble fibre, found in whole grains, nuts, and vegetables, promotes healthy digestion. Despite these benefits, modern diets, often rich in processed foods and refined carbohydrates, fail to provide enough fibre.

Hobson shares that making even small dietary adjustments can have a positive impact. “By simply swapping white bread for wholemeal, choosing brown rice over white, or snacking on nuts instead of ultra-processed foods, you can boost your fibre intake easily,” he says, and adds that there are many ways to increase fibre in your diet.

Also read | High-fibre foods: Leafy greens, berries, chickpeas and oats will help you lose weight faster

The key to getting more fibre is including it in everyday meals. In his Instagram post, Hobson suggests several simple yet effective tips to achieve this:

• Swap refined carbs for wholegrain alternatives: Make simple swaps like using brown rice, wholemeal bread, and wholewheat pasta instead of their white versions.

• Keep fibre-rich boosters handy: Snack on seeds, nuts, and flaxseeds. Also, these can easily be sprinkled onto meals.

• Eat more beans: Add half a can of beans to soups, salads, or meals everyday. This small change can make a huge difference.

• Don’t peel your fruits and veggies: Skin is good. So not peel the skin on potatoes, apples, and carrots as they maximise fibre intake.

• Choose high-fibre breakfasts: Don’t get tempted by unhealthy options. Robson suggests items such as oats, Weetabix, or wholegrain cereals.

• Snack smart: Ditch processed snacks in favour of popcorn, roasted chickpeas, or fresh fruit.

• Small changes, big benefits: Boosting your fibre intake doesn’t require drastic changes; small, consistent adjustments can make a significant impact on your health. By making mindful food swaps and including more plant-based options in your diet, you can reach the recommended 30 gm of fibre per day.