Not getting enough fibre? A dietitian shares simple foods to boost your daily intake

It’s no secret that most people aren’t getting enough fibre – even nutrition experts admit it can be a challenge. With daily recommendations ranging from 25 to 38 grams, hitting that target may feel overwhelming without a clear plan. And while fruits and vegetables are important, they’re often not enough on their own. Building a fibre-rich diet requires a more strategic approach, including a variety of whole, nutrient-dense carbohydrates.

Registered dietitian Lauren Hubert emphasizes keeping a few high-fibre staples on hand at all times. These foods are not only versatile and convenient but also make it easier to consistently meet your fibre goals.

Chia seeds

These tiny seeds pack about four grams of fibre per tablespoon and are rich in soluble fibre, which absorbs liquid and forms a gel-like consistency. This process helps slow digestion, promotes fullness and supports stable blood sugar levels. Chia seeds are especially popular in puddings, which can be customized with fruits, milk and natural sweeteners (raw honey, eco agave syrup, coconut sugar etc.) for a satisfying breakfast or snack.

Oats

A half-cup of dry rolled oats contains around four grams of fibre, including beta-glucan – a type of soluble fibre known for helping lower cholesterol levels. Oats are very versatile and can be used in smoothies, baked goods or as overnight oats. This easy, no-cook option allows you to combine oats with other fibre-rich ingredients like berries, flaxseeds and home-made yogurt for a balanced, nutrient-packed meal.

Potatoes

A half-cup serving provides approximately three to four grams. Whether you choose regular or sweet potatoes, they can be roasted, baked or air-fried for a filling addition to any meal. Leaving the skin on boosts their fibre content even further.

Whole-grain or sprouted bread

High-quality options typically offer three to four grams of fibre per slice, making them a convenient base for meals and snacks. From avocado toast to peanut butter with banana, these breads can elevate simple dishes while adding nutritional value.

Tortillas

They’re ideal for wraps, tacos and quesadillas, especially when paired with protein-rich fillings like eggs or beans and fibre-rich additions like vegetables or avocado. This combination helps create meals that are both satisfying and balanced.

Quinoa

Not only does it provide fibre, but it also offers a boost of plant-based protein. Its versatility makes it perfect for grain bowls, salads or as a side dish. Buckwheat is also rich in both protein and fibre, and you can use as simply as just soaked in water.

Building a fibre-rich diet is essential for optimal health and well-being. By stocking your kitchen with a mix of seeds, whole grains and fibre-rich carbohydrate options, you can gradually build meals that support digestion, improve satiety and promote overall health.

yogaesoteric
April 4, 2026