Gut Health

9 easy ways to add more fibre to your diet

We know that fibre is essential for good digestion, but its benefits go far beyond just keeping things moving. Fibre is finally getting the spotlight it deserves — not as a boring health add-on but as a powerhouse nutrient. It supports our microbiome, lowers the risk of bowel cancer, and helps fend off type 2 diabetes. And yet, despite all this, a staggering 91% of us still aren’t getting enough.

So why does this matter even more in midlife? Unsurprisingly, it all comes back to our hormones. Registered associate nutritionist Eli Brecher explains that fibre plays a key role in regulating oestrogen, progesterone, and testosterone. “Without enough fibre in our diet, constipation can occur, which means excess oestrogen may not be excreted as it should. Instead, it can be reabsorbed and recirculated in our system,” Eli says.

For Eli, one type of dietary fibre stands out: lignin, found in flaxseeds, beans, and lentils. She explains that lignin binds to oestrogen in the digestive tract, helping to escort it out of the body. “By binding to excess hormones and aiding their elimination, it can, in turn, help reduce symptoms of both PMS and perimenopause,” she says.

Plus, eating a fibre-rich diet also plays a crucial role in blood sugar control. “This can help curb appetite, lower the risk of diabetes, and support ovulation,” says Eli. “In turn, this helps to balance oestrogen and progesterone — key for easing perimenopause symptoms.”

9 ways to add more fibre to your diet

Throw a handful of frozen veg into your risotto

Keeping a bag of frozen mixed veg in the freezer is an effortless way to up our fibre intake — simply tossing a handful into whatever we’re cooking, from risotto to stir fry. “One cup of green peas boasts nine grams of fibre, one cup of broccoli packs in five grams, and a medium carrot offers 1.5 grams,” says Eli.

Top a pizza with rocket

A balanced diet isn’t about cutting out our favourite foods — it’s about smart additions. “A handful of rocket on your pizza, alongside extra veggies or sweetcorn, is a great example of addition over restriction,” says Eli. A small change, but one that packs in more fibre and nutrients without sacrificing taste.

Upgrade your morning porridge

Oats contain beta-glucan, a type of fibre that helps support blood sugar control. Eli suggests topping porridge with walnuts or almonds and a generous helping of fruit — raspberries (8g fibre per cup), a chopped pear (5.5g), or a sliced apple (4.5g). Simple, satisfying, and packed with fibre.

Sprinkle chia and flax seeds over yoghurt

A tiny tweak with a big impact: “Just two tablespoons of chia and flax seeds can provide around a third of your daily fibre intake (about 10 grams out of the recommended 30),” says Eli. Bonus? They’re rich in omega-3s, which support heart health, brain function, hormones, and skin.

Swap white bread and pasta for wholegrain

We’ve heard it before, but it’s worth repeating: “Switching refined carbs for wholegrain options like brown rice, wild rice, wholegrain rye bread and wholewheat pasta is an easy way to boost fibre and make meals more nutrient-dense,” says Eli. Small swaps, big benefits.

Keep the skin on your potatoes

If we’re peeling potatoes (or sweet potatoes), Eli has one thing to say: stop. “You’re throwing away a valuable source of fibre, along with extra nutrients. Next time, try leaving the skin on for more fibre, flavour, and texture in your meal,” she advises.

Bulk up your meals with lentils or chickpeas

Beans and pulses aren’t just for vegetarians — they’re an easy way to add fibre and plant-based protein to any meal. “Lentils are high in polyphenols, which support gut and heart health, while their fibre keeps you feeling fuller for longer,” says Eli. Adding lentils to a spaghetti bolognese or chickpeas to curry is an easy fibre boost.

Swap the 3pm biscuit for a banana and nuts

That biscuit might feel like a quick fix, but it’s likely to leave us crashing later. Eli suggests a piece of fruit — ideally a fibre-packed kiwi (which, believe it or not, you can eat with the skin on!). For an even better snack, pair fruit with a handful of nuts or nut butter. “The combination of fibre, plant-based protein, and healthy fats helps slow down sugar absorption, keeping energy levels steady,” Eli explains.

Opt for popcorn over pick’n’mix

Next time it’s movie night, swap the sweets for popcorn. “It’s high in fibre and contains polyphenols, which support gut health,” says Eli. Just go easy on the butter and salt — homemade is best for maximising the benefits.

Words: Holly Treacy-West