Dietary fibre can be increased through simple changes to everyday meals, including eating more fruit and vegetables, choosing whole grains and adding beans, nuts and seeds to snacks.
Fibre is a type of carbohydrate that the body cannot fully digest. It supports digestive health and can help prevent or relieve constipation by making stools softer and easier to pass.
For adults, recommended daily fibre intake generally ranges from 22 to 34 grams, depending on age and sex. Another widely used guideline recommends about 14 grams for every 1,000 calories consumed.
The amount needed varies from person to person, but fibre-rich foods can help people meet their daily requirements without relying on supplements.
Practical ways to add more fibre
Include whole fruit in meals and snacks
Apples and pears with their skins, berries and oranges provide dietary fibre. Whole fruit is generally a better source of fibre than fruit juice, which contains less fibre because processing removes much of the fruit’s pulp.
Fruit can be added to breakfast, blended into smoothies or eaten between meals. When making smoothies, retaining the edible parts of the fruit helps preserve its fibre content.
Cook vegetables regularly
Vegetables contribute fibre whether they are eaten raw or cooked. Broccoli, green peas, carrots, sweet potatoes and leafy greens can be included in meals through steaming, roasting or stir-frying.
Adding vegetables to stews, rice dishes and other familiar meals can help increase fibre intake without requiring major changes to eating habits.
Replace some refined grains with whole grains
Oatmeal, brown rice, whole-wheat bread and whole-wheat pasta provide fibre. Choosing these foods more often instead of refined-grain alternatives can help increase daily intake.
Food labels can help consumers compare fibre content between packaged products.
Choose fibre-rich snacks
Fruit, nuts, seeds and vegetables served with hummus are options for snacks that contribute fibre. Beans, lentils and chickpeas can also be added to soups, salads and main meals.
A varied diet that includes these foods throughout the day can help people reach their recommended intake without depending on supplements.
Increase intake gradually
Increasing fibre too quickly can cause gas, bloating and abdominal discomfort. The US National Institute of Diabetes and Digestive and Kidney Diseases recommends adding fibre gradually to allow the digestive system to adjust.
Drinking enough fluids is also important, as liquids help fibre work effectively and can make stools softer and easier to pass. Individual fluid needs vary depending on factors such as activity, health and climate.
For most people, increasing fibre intake does not require a complete change in diet. Eating whole fruit, including vegetables in regular meals, choosing whole grains and adding legumes, nuts and seeds are practical ways to improve daily intake.
People with persistent constipation or ongoing digestive symptoms should seek advice from a healthcare professional rather than assuming that increasing fibre alone will resolve the problem.
