Easy ways to include more fibre-rich foods in your daily routine
Fibre plays a valuable role in a balanced eating plan and supports everyday wellbeing. But despite its benefits, many people don’t get enough due to the growing popularity of processed and convenience foods.
Are You Getting Enough Fibre?
Most people fall short of the recommended daily fibre intake, which can affect everyday digestive comfort. Fibre helps keep things moving through the digestive system and contributes to overall balance.
How Much Fibre Do You Need?
Dietary guidelines recommend a daily fibre intake of 25–30g, mostly from whole foods like fruits, vegetables, whole grains, and legumes.
There are two types of fibre:
- Soluble fibre – Found in oats, barley, beans, and citrus fruits. It absorbs water and helps form a gel-like texture during digestion.
- Insoluble fibre – Found in whole grains, leafy greens, and cruciferous vegetables. It adds bulk to the stool and supports regular bowel movements.
The Role of Fibre in Everyday Wellness
Certain types of fibre, like prebiotics, are known to support the balance of gut bacteria and general digestive health. Common sources include:
- Inulin – Found in onions, garlic, and chicory root
- FOS (Fructooligosaccharides) – Found in asparagus and bananas
- Resistant starch – Found in legumes and cooled cooked potatoes
Incorporating a variety of fibre sources can support your routine and help you feel more balanced throughout the day.
Simple Ways to Increase Your Fibre Intake
- Start slowly: Gradually increase fibre to avoid digestive discomfort
- Hydrate: Soluble fibre needs water, so drink 2–3l per day
- Eat more whole foods: Choose vegetables, fruits, and whole grains
- Use supplements if needed: Fibre supplements can help you reach your daily intake goals if you’re falling short
Support Your Fibre Goals with Tony Ferguson
Explore these options from the Tony Ferguson range to help you increase your fibre intake:
These options can be included as part of a varied and balanced eating pattern.
Always consult with your healthcare provider before making dietary changes or starting any new supplements.
