Fibre is as important as protein you need in your daily diet as it keeps your digestive system healthy, improving gut health, and even for weight management. But many of us struggle to get enough fibre every day, and if you are still struggling in planning how to eat more fibre, then don’t worry, here are some easy and effective ways to boost your daily fibre intake.
Start Your Day with a Fibre-Rich Breakfast
We usually start our day with a cup of coffee or chai, some oily paratha, and some people don’t like to eat breakfast. If you are someone who does this, then stop, start eating oats and whole grain cereals. You can also add fruit like berries, bananas, or apples to boost your fibre intake for breakfast.
Opt for High Fibre Flours
Wheat is delicious, but it can be harmful to your digestion. For better digestion and aiming for weight loss, then you can shift to flours like ragi, oats, or jau. They are high in fibre and keep you full for a long time.
Include More Vegetables in Every Meal
Vegetables are a powerhouse. Try adding spinach, broccoli, carrots, and peas to your meals. Eating more veggies is a good option to increase fibre intake. You can even start by adding at least one vegetable to your meal.
Don’t Forget Fruits
Fruits like apples, pears, oranges, berries, and guava are high in soluble and insoluble fibre. You can add fruit to your breakfast, pre-lunch, or in evening fruit salads. But try to leave the skins of fruit to have an extra fibre treat.
Go for Whole Grains
Try adding whole grains into your meals like brown rice, quinoa, whole wheat pasta, and multigrain bread as whole wheat breads can harm your gut and even increase your weight.
Add Legumes and Pulses
Lentils, chickpeas, pulses, and beans are excellent sources of fibre, protein, and essential nutrients. If you are someone who is not a big fan of eating pulses, then you can try soups; you can give a twist to your boring dish.
Add Chia Seeds to Drinks
Start adding one tablespoon of chia seeds into your drink, in your plain water, honey-lemon water in the morning, smoothie, or juices. It does not have any flavour, so it won’t be difficult for you to eat and even make a tweak to boost fibre.
Manisha Chauhan is a passionate journalist with 3 years of experience in the media industry, covering everything from trending entertainment buzz and celebrity spotlights to thought-provoking book reviews and practical health tips. Known for blending fresh perspectives with reader-friendly writing, she creates content that informs, entertains, and inspires. When she’s not chasing the next viral story, you’ll find her diving into a good book or exploring new wellness trends.
