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  • Writer's picture Sammii Koch

5 Steps to Get More Fibre in Your Diet

Updated: May 17, 2023


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Fibre is an important part of a healthy diet, and it’s easy to increase the amount you consume each day. There are several simple ways to add more fibre to your diet.

At Athletic Dietetics, we recommend five key steps that you can take to get more fibre into your diet:

1 | Swap white bread for wholegrain bread

Wholegrain bread is much higher in fibre than white bread, but still tastes just as great. Switching from white to wholegrain bread is an easy way to add more fibre to your diet without compromising on taste.

2 | Swap refined cereal for wholegrain cereal and fruit

Most cereals are a great source of fibre, but to make them even healthier, switch from refined cereals to wholegrain varieties. To take it one step further, top your cereal with fresh fruit slices for an extra dose of fibre.

3 | Swap white pasta for high fibre, legume or wholegrain pasta varieties

When you’re in the mood for pasta, choose a wholegrain variety instead of white. You’ll still get the same great taste, but with an added boost of fibre.

4 | Swap white rice for brown or wild rice

White rice is a popular side dish, but you can make it even healthier by swapping it for brown or wild rice. Both are high in fibre and make a delicious accompaniment to your meal.

5 | Swap juice for full fruit

Fruit juice is a popular drink, but it isn’t always the best option when it comes to adding fibre to your diet. Instead, opt for the real thing: a piece of fresh fruit. Not only does it contain more fibre, it’s also packed with vitamins and minerals.

In addition to these five steps, there are other ways to increase your fibre intake. Try adding fresh fruit and veg to your day, avoiding peeling fruit and veg where possible, adding lentils, beans and legumes to meals and snacks, and snacking on nuts and seeds, or sprinkling them on breakfast cereals and yoghurt.

Remember, when increasing your fibre intake, you may also require increasing your fluid intake as fibre absorbs water in the intestines, helping to make stools softer and easier to pass.

At Athletic Dietetics, we understand the importance of fibre in your diet and can provide tailored advice and guidance on how to increase your fibre intake.

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