Eating plenty of fibre is one of the best things you can do to stay healthy. A high-fibre diet is linked to a lower risk of heart disease, stroke, type 2 diabetes, and bowel cancer. 

The Friendly Food Club has shared their top 10 tips for adding more fibre to your meals: 

  • Switch to wholemeal or wholegrain 
    Choose wholemeal or wholegrain bread, pasta, and rice instead of white versions, they’re naturally higher in fibre

  • Eat nuts and seeds every day 
    Sprinkle sunflower seeds, pumpkin seeds, chia seeds, or ground flaxseed on yoghurt, cereal, or salads. A small handful of almonds or walnuts makes a great daily snack

  • Add beans and lentils to meals 
    Mix chickpeas into salads, add lentils to soups or mince dishes, and use kidney beans to bulk out chilli

  • Choose popcorn over crisps 
    Pop your own popcorn for a tasty wholegrain snack that’s full of fibre

  • Snack on fruit with the skin on 
    Keep the skin on apples, pears, peaches, kiwis, and plums to get the maximum fibre from your fruit

  • Try high-fibre cereals 
    Look for cereals like bran flakes, Weetabix, or shredded wheat, which provide around 4–6g of fibre per serving. Choose options that are low in sugar

  • Include vegetables with every meal 
    Aim for half your plate to be filled with vegetables. Add extra veggies to soups, stews, and curries to easily boost your fibre intake

  • Keep the skin on potatoes 
    Leave the skin on potatoes and sweet potatoes when cooking—they’re a great source of extra fibre

  • Go for berries 
    Raspberries, blackberries, and blueberries are packed with fibre. Enjoy them fresh, blended into smoothies, or defrosted and added to breakfast dishes

  • Enjoy oats more often 
    Start your day with porridge or overnight oats or add oats to smoothies and baking for an easy fibre boost

For more tips and tricks on cooking up a healthier future, visit The Friendly Food Club.