All articles
Fibre: the underrated way to stay full
What fibre is, why it's so valuable and how you can eat more of it without overhauling your diet.
What is fibre?
Fibre is the part of plant foods that isn't digested in the small intestine. But it's anything but useless: it fills you up, supports digestion and feeds your gut bacteria.
How much makes sense?
Professional bodies recommend at least 30 grams a day for adults. Many people eat considerably less.
Good sources
- Wholegrain products: oats, wholegrain bread, wholegrain pasta
- Pulses: lentils, beans, chickpeas
- Vegetables and fruit: ideally with the skin on, where it makes sense
- Nuts and seeds: linseed, chia seeds, almonds
Increase it slowly
If you suddenly eat a lot more fibre, you may notice it in your stomach. Increase the amount gradually and drink enough with it.
My tip
Swap one thing: white bread for wholegrain bread, or add a spoonful of oats to your yoghurt. Small steps, big impact.
