Get Your Fibre Fix

Getting enough fibre doesn’t have to be dull, though! In fact, there are plenty of fun, unexpected, and even trendy ways to boost your fibre intake - without feeling like you’re on a restrictive health mission.

Supercharge Your Diet with Fibre-Packed Superfoods

Sure, whole grains and veggies are great, but let’s take it up a notch. Some of the most unexpected fibre powerhouses are:

Chia Seeds

These tiny seeds pack a huge fibre punch and turn into a fun, pudding-like texture when soaked. Try them in smoothies, overnight oats, or even in water with a squeeze of lemon.

Flaxseeds & Hemp Hearts

Perfect for sprinkling over yoghurt, salads, or blending into smoothies, these tiny, nutrient-dense seeds will up your fibre intake effortlessly.

Spirulina

This deep green algae may not sound appetizing, but when mixed into smoothies or energy balls, it delivers not only fibre, but also a major nutrient boost.

Snack Smarter 

Think fibre means sad, boring snacks? Think again!

Popcorn

Did you know that air-popped popcorn is a whole grain? That means it’s naturally packed with fibre. Ditch the butter and try a drizzle of olive oil with sea salt or nutritional yeast for a tasty, healthy upgrade.

Edamame

These bright green soybeans aren’t just for sushi night! Packed with fibre and protein, they make for a crunchy, satisfying snack when lightly salted.

Chickpea Snacks

Whether it’s roasted chickpeas, hummus, or even chickpea-based pizza crust, these little legumes are bursting with fibre and flavour.

Upgrade Your Staples with Fibre-Rich Alternatives

If you love pasta and rice, you don’t have to give them up to get more fibre! Try swapping in these fibre-rich alternatives:

Lentil or Chickpea Pasta

These protein-packed pastas have double (or even triple!) the fibre of regular pasta. Plus, they taste just as good with your favourite sauce.

Quinoa Instead of Rice

Not only is quinoa a complete protein, but it also has more fibre than white rice and cooks just as fast.

Cauliflower Everything!

Cauliflower isn’t just for low-carb lovers - it’s also a sneaky way to get more fibre into your diet, whether in pizza crusts, rice, or even mashed “potatoes.”

Fibre Supplements

Sometimes getting enough fibre from food alone can be tricky. Luckily, fibre supplements have had a major glow-up. Some top options include:

Prebiotic Fibre Powders

Look for chicory root, inulin, or acacia fibre powders that support gut health and can be stirred into coffee, smoothies, or oatmeal without affecting taste.

Konjac Root (Glucomannan)

This plant-based fibre is all the rage in weight-loss supplements because it expands in your stomach, helping you feel full for longer. It’s also found in low-calorie, high-fibre “miracle noodles.”

Fibre-Fortified Foods

From protein bars to fortified yoghurts, brands are sneaking extra fibre into everyday items - just check the labels to make sure they’re not loaded with sugar!

Fermented Foods: The Gut-Friendly Fibre Source

Fibre isn’t just about digestion - it’s also about feeding your gut bacteria. Enter: fermented foods, which double as prebiotic and probiotic powerhouses.

Kimchi & Sauerkraut

These tangy, crunchy ferments are packed with fibre and gut-loving bacteria. Perfect for topping grain bowls, salads, or even eggs!

Kefir & Yoghurt

Choose the unsweetened versions, and your gut will thank you for the extra probiotics and fibre boost.

Miso & Tempeh

Add these umami-rich ingredients to soups, marinades, or stir-fries for a double hit of flavour and fibre.

Hydration: The Secret Sidekick to Fibre

One super important thing about increasing your fibre intake? You must drink more water! Fibre absorbs water, so without enough hydration, you could actually feel worse instead of better.

Aim for at least 8 glasses of water a day—or more if you’re adding extra fibre to your diet.

Herbal teas, infused water, and coconut water are great ways to mix things up if plain water feels boring.

Move Your Body - Yes, It Helps with Fibre Too!

Surprisingly, exercise plays a huge role in how your body processes fibre. If you’re loading up on fibre but feeling bloated, sluggish, or, well... not-so-regular, movement might be the missing piece.

Post-Meal Walks

A quick 10-minute stroll after meals helps digestion and prevents bloating.

Yoga Poses for Digestion 

Moves like seated twists, downward dog, and happy baby can work wonders for your gut.

Strength Training 

Lifting weights and resistance exercises help regulate digestion by keeping your metabolism active.

Whether you’re sprinkling chia seeds into your morning smoothie, snacking on crunchy chickpeas, or simply taking a post-meal stroll, you’re on the right track to feeling better, digesting smoother, and boosting your overall health.