How to fit more fibre into your meals and why

Fibre is well-known for its role in supporting smooth digestion, but its benefits extend far beyond the digestive system. It also supports overall health by maintaining a balanced microbiome, controlling weight, and reducing the risk of chronic diseases.

According to an article published by Harvard Medical School, a high-fibre diet has been linked to lower levels of LDL (bad) cholesterol, and research shows that consuming sufficient fibre can help reduce the risk of heart disease, type 2 diabetes, and even certain types of cancer.

Understanding fibre

Fibre comes in two main types—insoluble and soluble. Insoluble fibre helps keep you feeling full and promotes regularity, while soluble fibre assists in lowering cholesterol and regulating blood sugar levels. 

Despite the distinction between these types, recent studies suggest that the focus should be on the total fibre intake rather than isolating fibre types.

If you're considering adding more fibre-rich foods to your diet, health experts recommend easing into these changes. Sudden increases in fibre can lead to digestive discomfort such as gas, bloating, or cramps. Gradually increasing fibre intake over a week, along with drinking plenty of water, allows your body to adjust smoothly.

How much fibre do you need?

A simple formula for fibre intake is 14 grams of fibre for every 1,000 calories consumed. However, instead of tracking daily fibre amounts, Harvard's T.H. Chan School of Public Health professor Eric Rimm advises focusing on incorporating more fibre-rich foods into your meals.

Foods high in fibre

Fruits, vegetables, legumes, nuts, seeds, and whole grains are excellent sources of fibre. 

While over-the-counter fibre supplements, such as capsules or powders, are available for those who struggle to consume enough fibre through food, experts warn against relying on them as a primary source. 

"There's no evidence that they're harmful," says Rimm, "but whole foods should always be the first choice."

For a healthier, balanced diet, start by adding more fibre to your meals, and enjoy the many benefits it brings to both your digestion and overall well-being.