Nutritionist tips to add more fibre into your diet

WHY DO WE NEED MORE FIBRE?

Everybody will benefit from more fibre. In fact, adding just 5 grams of fibre a day can reduce your risk of dying from chronic disease by 15%.

Fibre does far more than just “keep things moving.” It’s fuel for your gut microbiome—the trillions of bacteria that support immunity, hormone balance, mental health, skin and weight regulation.

Beyond gut health, fibre is a powerful protector. Fibre helps lower LDL cholesterol, reducing the risk of heart disease, and it also slows the release of food into the bloodstream, promoting steady energy and better blood sugar control. Plus, it keeps you feeling fuller for longer, helping regulate appetite naturally.

WHICH FOODS ARE HIGHEST IN FIBRE?

• Fruit (check what's in season). E.g. raspberries, blackberries, blueberries, pears (with skin), apples (with skin)
• Vegetables (check what's in season). E.g. Squash, kale, leeks, aubergine, peas
• Pulses. E.g. lentils, chickpeas, black beans, butter beans, edamame
• Nuts. E.g. almonds, pistachios, pecans, walnuts
• Seeds. E.g. chia, flax, pumpkin, sesame, sunflower
• Whole grains. E.g. oats, quinoa, whole wheat pasta, barley

HERE’S A FEW TIPS TO EASILY (AND DELICIOUSLY!) GET MORE FIBRE AND PLANTS IN YOUR DIET:

1. Add mixed seeds to smoothies, porridge, soups, yoghurt and salads. This not only increases fibre and protein but also enhances plant variety—key for feeding a diverse gut microbiome.
2. Snack smart. Keep a stash of mixed nuts and seeds paired with fresh fruit like an apple, pear, or berries. This combo gives you fibre, healthy fats, protein and a natural source of sweetness.
3. Include legumes daily. Add lentils, chickpeas, black beans, or kidney beans to salads, stews, soups, wraps, or even pasta sauces. Canned/jarred versions are quick and easy.
4. Swap refined carbs for whole grains. Choose wholemeal bread, brown rice, wholegrain pasta, oats, or quinoa over their white/refined counterparts to naturally increase fibre throughout the day.
5. Make colourful tray bakes. Chop a mix of vegetables (e.g. peppers, courgettes, onions, carrots, cauliflower) and roast with olive oil, herbs, salt and pepper.
6. Bulk up sauces and soups with any leftover vegetables you have in the fridge to pasta sauces, soups, or curries. They blend in easily while boosting fibre and nutrients.
7. Try a ‘plant points’ challenge. Aim for 30 different plant foods each week—this includes fruits, vegetables, nuts, seeds, whole grains, beans, lentils, herbs, and spices. The variety feeds different beneficial gut bacteria.
8. Use veggie-based dips and spreads. Swap mayo or butter for hummus or guacamole on sandwiches or toast—great ways to sneak in legumes and fibre. Hummus can also be made with any bean!
9. Start your day with fibre. Have porridge/yoghurt topped with fruit, seeds, and nut butter; or try wholegrain toast with avocado and a sprinkle of sesame or hemp seeds.
10. Batch-cook fibre-rich meals. Make large portions of chilli, lentil soup, or bean stew that you can freeze and reheat—ideal for busy days and helps you stay consistent.

IF YOU NEED A HELPING HAND

Diversity of fibre is key for good gut health. If you need help adding a greater diversity of fibre to your diet, INDI Body contains 5g of fibre from 15 different fibre-rich plants, as well as vitamin D, B vitamins, and polyphenols to fill the gaps most people miss from their diets.

If you prefer a snack bar, INDI's Gut Bar contains 7.8g of fibre from 20 superfoods in a delicious, chewy snack bar. 

IMPORTANT REMINDER

When adding more fibre to your diet, go low and slow. Your gut bugs need time to adjust—it’s like throwing them a big party, and at first, they might get a little overexcited and produce extra gas. But they will adjust over time.

It's also important to drink enough water to help fibre move through the digestive tract smoothly and to spread out your fibre intake out throughout the day to allow your microbes time to digest it.