Fibre is found in plant-based foods such as:

• Vegetables
• Fruit
• Beans and lentils
• Wholegrains
• Nuts and seeds

There are two main types:

• Soluble fibre – helps slow digestion and supports steady blood sugar levels
• Insoluble fibre – supports healthy digestion and regularity

High-fibre meals tend to be more filling, which can help reduce snacking and overeating. If you constantly feel hungry, it’s often not a calorie issue — it’s a fibre issue.

You don’t need complicated health protocols. Start with these simple changes.

1. Choose Wholegrain Options

Switching refined carbs for wholegrains is one of the easiest ways to boost fibre intake. Try swapping:

• White wraps → wholemeal wraps
• White pasta → wholewheat pasta
• White rice → brown rice or mixed grains
• White bread → seeded or wholemeal bread

One simple swap can add 4–6g of fibre per meal.

2. Add Beans and Lentils to Recipes

Beans and lentils are among the highest fibre foods available — and they’re budget-friendly. Add them to:

• Chilli
• Bolognese
• Tacos
• Curries
• Soups

Even half a tin added to a meal can increase fibre significantly without changing the flavour.

3. Build Fibre Into Every Meal

Instead of thinking about fibre once a day, include it in every meal:

• Oats at breakfast
• Wholemeal wraps at lunch
• Beans or vegetables at dinner

Small additions across the day make hitting 30g much easier.

These Bored of Lunch recipes are naturally higher in fibre thanks to beans, lentils, vegetables and wholegrains.

Here’s a realistic example using balanced meals:

Breakfast:

Oats with berries and chia seeds (8–10g fibre)

Lunch:

Wholemeal wrap with chickpeas, salad and hummus (8–12g fibre)

Dinner:

Slow cooker chilli with brown rice (10–12g fibre)

That’s your daily fibre target achieved through normal, filling meals — no extreme diet required.

How Much Fibre Should You Eat in the UK?

In the UK, adults are generally advised to aim for around 30 grams of fibre each day. Fibre is essential for maintaining healthy digestion, supporting gut health, and helping to regulate blood sugar and cholesterol levels. Despite these recommendations, most people fall short of their daily target, which means even small, consistent changes to your diet—like adding a portion of beans to a salad or swapping white bread for wholegrain—can have a significant impact over time. Making fibre a regular part of every meal is more effective than trying to compensate with one very high-fibre snack.

Can You Eat Too Much Fibre?

While fibre is important, it is possible to consume too much, especially if your intake is increased suddenly. A rapid rise in fibre can lead to bloating, gas, and general digestive discomfort. To avoid these issues, it’s best to increase fibre gradually, drink plenty of water to help it move through your digestive system, and spread fibre intake evenly across meals rather than consuming it all at once. This approach helps your body adjust naturally and prevents unnecessary discomfort.

Are Air Fryer and Slow Cooker Recipes Good for Fibre?

Air fryer and slow cooker recipes are excellent tools for getting more fibre into your diet. Both cooking methods make it easy to prepare vegetables, beans, and lentils in ways that retain their nutrients and maximise flavour. Slow cookers are ideal for soups, stews, and bean-based dishes, while air fryers are perfect for roasting vegetables with minimal oil, keeping them crispy and tasty. These methods also encourage batch cooking, allowing you to prepare fibre-rich meals in advance rather than relying on ultra-processed foods. By incorporating more home-cooked recipes using these appliances, it becomes easier and more enjoyable to hit your daily fibre goals.

If you want to improve your diet, feel fuller for longer and build healthier meals, fibre is one of the simplest places to start. You don’t need expensive supplements. You don’t need extreme rules.

You just need:

• More beans
• More lentils
• More wholegrains
• More vegetables
• And practical recipes that actually taste good.

Happy cooking!