On average, 90-95% of adults are not eating enough fibre. We often associate fibre with regular bowel movements. But fibre influences our heart health, gut bacteria and longevity.
Studies show men and women are falling 10-15g per day short of the recommended fibre intake. Increasing your fibre intake has been directly linked to reducing risk of heart disease, strokes and type 2 diabetes. Our gut health thrives off bacteria, and a low-fibre diet reduces our gut resilience and metabolism (ability to convert food into energy). High-fibre ingredients help to stabilise blood sugars and slow the rate of digestion, which keeps you fuller for longer.
The assumption that fibre means vegetables or salad, means most people are neglecting key ingredients packed with fibre that can be easily added or swapped into a meal. The good news is, we can significantly increase our fibre intake by making a few simple swaps. Our favourite high-fibre swaps include:
- White bread for wholegrain or seeded
- White rice for quinoa
- Pasta for wholemeal or legume-based pasta
When building your meals, think fibre-first.
- Breakfast – oats with fruit and chia seeds
- Lunch – wholegrain chicken or egg sandwich with salad
- Dinner – protein with a grain or legume-based salad
- Snacks – fruits, nuts and seed mix
Increasing your fibre doesn’t necessarily mean shopping for a “superfood” or the next trend, but making better choices from the ingredients in your kitchen.
Tip: increasing your fibre intake may cause short-term bloating. Try gradually increasing your fibre intake, as well as drinking plenty of water.
Remember: a variety of vegetables is essential for a gut-loving diet, however adding grains, legumes, seeds and protein will ensure a balanced diet, supporting your muscles and metabolism.
We found our favourite high-fibre recipes on the Fluidform at Home app.
DAY ON A PLATE
- Breakfast: Stewed Apples with Yogurt & Seeds (leave the skin on your apples for extra fibre)
- Lunch: Hot Smoked Salmon & Dill Salad (quinoa)
- Dinner: Ginger Satay Tofu Skewers (brown rice)
- Snack: Peanut Butter Energy Bites (oats and chia seeds)
