High-Fibre Diet

What is a high fibre diet?

A high-fibre diet focuses on eating plenty of foods that are rich in dietary fibre, such as fruits, vegetables, whole grains, beans, and pulses. Fibre helps keep your digestive system healthy, supports heart health, and can help you feel fuller for longer.

Examples of high fibre foods for each mealtime of the day

Mealtime of the day	Examples of high fibre food options	Examples of high fibre meals
Breakfast	High-fiber breakfast foods include: oats chia seeds berries avocado whole-grain bread beans	High-fiber breakfast meals include: oatmeal with berries and seeds avocado toast on whole-grain bread a smoothie with greens, fruit, and a handful of nuts.  chia seed pudding fortified cereals adding legumes to breakfast hashes or scrambles
Lunch	High-fiber lunch foods include: potatoes butter beans peas tomatoes butternut squash carrots lentils almonds wholemeal croutons leek fennel spinach brocolli parsnip baked beans nuts onions chickpeas	High-fiber lunch meals include: Salads Green goddess salad jar Lentil and vegetable salad Warm burghul and bean salad Chickpea salad Sandwiches and wraps Mashed chickpea sandwich Mashed white bean sandwich Hummus and beetroot sandwich Falafel baguette Rainbow veggie baguette Bowls and soups Buddha bowl Hearty chili Sweet potato and chickpea soup Snacks and sides Vegetable sticks and hummus Pitta with fillings Edamame Seeds and nuts
Dinner	High-fiber dinner foods include: Brown rice Quinoa Pearl barley Bulgur wheat Wholemeal pasta Wholegrain couscous Oats Lentils (red, green, or brown) Chickpeas Kidney beans Black beans Butter beans Pinto beans Split peas Broccoli Brussels sprouts Carrots Sweetcorn Green peas Spinach Kale Courgette Cauliflower Aubergine Sweet potato (with skin) Butternut squash Avocado Baked beans Artichokes Mushrooms Onions Garlic	High-fiber dinner meals include:  Lentil and vegetable curry with brown rice Chickpea and spinach stew Grilled salmon with quinoa and roasted vegetables Vegetable stir-fry with tofu and wholegrain noodles Black bean and sweet potato chilli Wholewheat pasta with mixed vegetable sauce Baked cod with lentil salad and steamed greens Stuffed peppers with brown rice, beans and vegetables Vegetable and barley soup with wholemeal bread Quinoa and roasted vegetable salad with a lemon dressing Turkey and vegetable stir-fry with brown rice Baked sweet potato topped with black beans and salsa Wholegrain couscous with roasted chickpeas and vegetables Mushroom and lentil shepherd’s pie with peas Mixed bean and vegetable burrito with wholewheat wrap

What is fibre?

Fibre is a type of carbohydrate that your body can’t fully digest [1]. Instead of breaking down like sugar or starch, it passes through your gut and helps keep your bowels moving regularly [1]. There are two main types of fibre: soluble and insoluble.

Soluble Fibre

Soluble fibre dissolves in water and forms a soft, gel-like substance. It can help lower cholesterol and manage blood sugar levels [2].

Foods rich in soluble fibre include oats, apples, beans, and carrots.

Insoluble Fibre

Insoluble fibre doesn’t dissolve in water. It adds bulk to your stool and helps prevent constipation [3].

Good sources include wholemeal bread, brown rice, nuts, and many vegetables.

Dietary Fibre Comparasion: Soluble vs Insoluble

Type of dietary fibre	Example foods
Soluble fibre	Oats Apples Beans Carrots
Insoluble fibre	Wholemeal bread Brown rice Nuts Many vegetables

Why is a high-fibre diet important?

Eating enough fibre can support many parts of your health. It can help reduce the risk of heart disease, type 2 diabetes, and bowel conditions [4]. Fibre also plays a role in keeping you fuller after eating [5], which can help with maintaining a healthy weight.

How much fibre do you need a day?

In the UK, adults are recommended to eat about 30 grams of fibre a day [6]. Most people eat much less than this.

To reach this amount, try to include a mix of high-fibre foods at each meal and snack.

Age	How much fibre should I be eating each day
2 to 5 years old	About 15g of fibre a day
5 to 11 years old	About 20g of fibre a day
11 to 16 years old	About 25g of fibre a day
16+ years old	About 30g of fibre a day

Examples of high-fibre foods

Common foods that are high in fibre include [7][8]:

• Wholegrain cereals, pasta, and bread
• Beans, lentils, and chickpeas
• Fruits such as pears, raspberries, and oranges
• Vegetables like broccoli, peas, and carrots
• Nuts and seeds

How can I increase my fibre intake?

• Switch from white bread or rice to wholegrain versions
• Add fruit to your breakfast or as a snack
• Include beans or lentils in soups, salads, or stews
• Keep the skin on fruits and vegetables when possible
• Increase your fibre intake gradually and drink plenty of water

What are the side effects of eating too much fibre?

Some people may notice bloating or gas when they first eat more fibre than their body is used to. These effects are usually temporary. Increasing fibre slowly and drinking enough water can help your body adjust comfortably.

Nutritionist's Corner: Final Thoughts

“A high-fibre diet is one of the simplest and most effective ways to support your digestive health and overall wellbeing. Try to eat a variety of fibre-rich foods each day and aim for balance, not perfection. Small changes like choosing wholegrain bread or adding a handful of beans to your meal can make a real difference over time.”
– Yusra Serdaroglu Aydin, MSc RD

Sources

[1] Fibre - Nutrition Information - British Nutrition Foundation

[2] Guan ZW, Yu EZ, Feng Q. Soluble Dietary Fiber, One of the Most Important Nutrients for the Gut Microbiota. Molecules. 2021 Nov 11;26(22):6802. doi: 10.3390/molecules26226802. PMID: 34833893; PMCID: PMC8624670.

[3] Erdogan A, Rao SS, Thiruvaiyaru D, Lee YY, Coss Adame E, Valestin J, O'Banion M. Randomised clinical trial: mixed soluble/insoluble fibre vs. psyllium for chronic constipation. Aliment Pharmacol Ther. 2016 Jul;44(1):35-44. doi: 10.1111/apt.13647. Epub 2016 Apr 29. PMID: 27125883; PMCID: PMC4891216.

[4] Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The Health Benefits of Dietary Fibre. Nutrients. 2020 Oct 21;12(10):3209. doi: 10.3390/nu12103209. PMID: 33096647; PMCID: PMC7589116.

[5] McKeown NM, Fahey GC Jr, Slavin J, van der Kamp J-W. Fibre intake for optimal health: how can healthcare professionals support people to reach dietary recommendations? BMJ. 2022 Jul 20;378:e054370. doi: 10.1136/bmj-2020-054370.

[6] How to get more fibre into your diet - NHS

[7] Foods high in fiber: Boost your health with fiber-rich foods - Harvard Health

[8] High-Fiber Foods - NIH NCI