Are you eating enough fibre? Most of us aren’t! Fibre is often one of the most overlooked nutrients — but one that provides crucial health benefits.
If you’re looking to boost fibre in your diet, use these simple, high-fibre swaps to help you reach the daily recommended 30g target set by nutrition experts.
Here in the UK, only 9% of people are currently reaching that fibre target. That’s a huge fibre gap! Yet it’s a nutrient that is more beneficial than previously thought — especially prebiotic fibre.
Related Read | Why is Prebiotic Fibre So Good For You?
Wondering why fibre is so necessary? From keeping our digestive system in check to supporting our immune system. A diet rich in fibre is also linked to a lower likelihood of serious disease, according to the British Nutrition Foundation.
Top Tip: It’s always recommended to increase fibre in your diet gradually. A sudden increase can overwhelm your gut bacteria and digestive system, causing uncomfortable bloating. Also, if you suffer from IBS or other gut-related issues, do your research before adding lots of fibre to your diet.
The best high-fibre swaps for your kitchen
These high fibre swaps are one of the best ways to add more fibre into your diet! Use these ideas to boost the fibre content of your favourite recipes and snacks!
Let’s tuck in…
1. Potato VS Sweet Potato
Deliciously sweet, nutty and higher in fibre! Sweet potatoes are considered a healthier alternative to potatoes as they contain more fibre and a high amount of vitamin A.
They’re just as versatile too — boil ‘em, mash ‘em or stick them in a stew (or a curry!). Bonus points if you can find purple sweet potatoes as they have plenty of antioxidants too!
2. Sparkling Drinks VS Jamu Wild Water
Sweet and sparkling doesn’t have to mean spoonfuls of sugar. Here at Jamu Wild Water our drinks are made with nourishment in mind. We're a functional beverage, which means taste isn’t the only priority!
We're completely sugar free, plus, in every can of Jamu Wild Water, you’ll find 5g of prebiotic fibre (chicory root inulin) which can boost your gut health.
Drinking your fibre is a super simple way to boost that daily total. Enjoy a sparkling fizz without the sugar-laden guilt!
Related Read | How Jamu Stacks Up Against Other Drinks
3. White Bread VS Wholegrain Bread
Depending on your brand of choice… the average slice of wholegrain bread typically contains up to triple the amount of fibre!
It’s a small swap for your toasties and sandwiches that can make a big difference when you’re trying to boost fibre!
4. Minced Meat VS Green Lentils
Cottage pie, enchiladas, lasagne and more, green lentils can be a great high-fibre alternative to minced meat! One portion of cooked green lentils can provide around 15g of fibre!
If a full swap just isn’t for you, try using half and half so you can still benefit from a fibre boost!
Another top fibre tip:
Instead of bulking out stews or curries with meat, subbing in a portion of beans or chickpeas can boost the fibre content too!
5. White Pasta VS Wholegrain Pasta
It depends on which brand you choose, but wholegrain pasta can contain up to 3 times the amount of fibre compared to white pasta!
It’s another store cupboard swap that your gut microbiome will thank you for.
6. White Rice VS Quinoa
A swap from white rice to brown rice gives you a little fibre boost (often around an extra 0.3g per 100g!)… but the ultimate high-fibre swap for white rice is quinoa!
One portion of quinoa (80g) contains around 2.3g of fibre compared to around 0.3g in white rice.
7. Sugary Cereals VS Oats
High quantities of sugar lurk in lots of breakfast cereals, even ones that claim to be ‘high-fibre’ or ‘bran’. So make sure you check the nutritional label when choosing cereals.
A high-fibre breakfast alternative to sugary cereals could be a bowl of oats or a slice of wholegrain bread with sliced banana!
8. Raspberries VS Low-Fibre Fruits
Whole fruits are always a great way to boost your intake of polyphenols, antioxidants and other nutrients. Eating a wide variety of colourful fruits is best. But some come with a surprisingly high fibre content…
Raspberries contain 8g of fibre per portion! They’re one of the best high fibre fruits.
Compare that with:
Orange 2g
Banana 1.4g
Apple 1.2g
9. Buckwheat flour VS White Flour
One cup of white flour contains around 3.4g of fibre, compared to 10g in buckwheat flour!
As it’s gluten-free, buckwheat flour can’t fully replace the role that white flour plays in baking. So in your next baking endeavour try replacing 25% of the white flour with buckwheat flour. It boosts the fibre content but helps your baking creations keep their structure!
Or you could try making some tasty buckwheat pancakes!
10. Snack Swaps!
Lots of snacks are notorious for their high sugar, high fat and low fibre content. But there can be so many simple (and delicious!) high-fibre swaps that you can make…
Here are some high-fibre snack swaps:
(The amounts are per 100g, and brand dependant!)
Swap milk chocolate (2.1g) for 70% dark chocolate (10g)
Swap cashews (3.6g) for almonds (6.2g)
Swap crisps (3.8g) for homemade popcorn (14.2g)
Swap rice cakes (3.9g) for roasted chickpeas (20.9g)
Swap sweetened yoghurts (<0.5g) for Greek yoghurt and chia seeds (33.7g) (about 5.1g per 15g serving of chia seeds)
