How can you add more fibre to your meals?
Add fibre-rich foods gradually and drink fluids as appropriate. Everyday sources of fibre and how to introduce them.
The short answer
Add fibre-rich foods gradually and drink fluids as appropriate.
A simple first step
Try oats at breakfast, beans in soup, fruit with lunch or wholegrain bread instead of a refined-grain option.
How to fit it into a normal day
Increase portions slowly if you are not used to eating much fibre. A sudden large change can cause bloating or discomfort.
What to try next
Look for variety across vegetables, fruit, legumes and whole grains. Frozen and canned options can count too.
What to keep in mind
Fibre supplements are not always necessary, and more is not always better for everyone.
When to get individual advice
If you have digestive conditions or prescribed dietary restrictions, ask a clinician or dietitian what is appropriate.
A realistic one-week experiment
Pick one suggestion from this guide that suits your circumstances.
Try it on two or three ordinary days and notice what makes it easier or harder.
At the end of the week, keep, adjust or discard the idea based on what you learned.
Further reading and sources
For additional context, see the public-health guidance from World Health Organization. This external source supports the general principles discussed here, not every example or suggestion.
This article provides general educational information, not diagnosis or personal medical advice.