10 ways to boost your fibre intake

We hear you, it can often seem difficult to hit the recommended fibre intake of 30g every day. Over the past few decades we’ve been programmed avoid high levels of certain foods; fats, sugars, calories. Well, brilliant news; high fibre is good!

To make it easier for you to have the fibreful diet you’ve always wished for, we’ve put together some handy tips. You can thank us later…

1 . Add fruit to your breakfast

Chopped banana, fresh or frozen berries, a small handful of raisins or a couple of dates, whatever your personal preference is.

2. Chickpeas into a curry

No extra prep required. Prepare your curry as normal (ready to go sauce or homemade), crack open a tin of chickpeas, strain off excess fluid and add to the pot. Hey presto, a curry to feed you and your gut microbes.

3. Sprinkle linseeds over anything

Try sprinkling 1 tablespoon of ground linseed over porridge, yogurt, soup or salads for a boost of soluble fibre to gently get your gut moving.

4. Snack time!

Grab a piece of fruit or veg sticks to keep you going between meals. Add yogurt with fruit and hummus with veg for extra protein to keep you fuller for longer.

5. Put something colourful in your sandwich

Upgrade your regular ham and cheese roll with some sliced tomato, a good handful of lettuce, cucumber, onion, raw peppers or again whatever you’ve got in the fridge or at the deli counter.

6. Nuts, in everything

Choose your favourite; almonds, walnuts, cashew, peanut and sprinkle into salads, over yogurt and fruit, over cereal or into a curry. 

7. Nut Butter; dip, spread, spoon into mouth..

Spread over toast, banana slices, apple slices, porridge or just eat with a spoon! Choose from whatever variety of nut butter is available to you. Almond butter is our personal favourite. 

8. Bulk it up with lentils

Bulk up chilli, bolognese, curry or soups with lentils. You don’t even need to deal with soaking and boiling. Just buy tins of ready to eat lentils or microwaveable pouches. 

9. Place one extra portion of veg on your dinner plate

Choose whatever veg you like most or is easiest to cook. Frozen veg is just as good. Boil, steam, fry or microwave (have you seen those handy microwavable pouches!) your chosen veg and serve with whatever you were going to eat for dinner anyway.

10. Subscribe to The Gut Feeling

At The Gut Feeling we want to help you reach your daily fibre goal. The Gut Feeling box contains tasty snacks and treats to conveniently boost your fibre intake as well as useful information and tips on how to incorporate them into your daily routine.

Written by guest Registered Dietitian, Gemma Randles