Around 80% of Irish adults don’t meet the daily fibre target of 25g, yet fibre is one of the most underrated nutrients in your diet. It feeds the beneficial bacteria in your gut, helps keep digestion healthy, supports steady energy and blood sugar, and plays an important role in immune function. Around 70% of your immune system lives in your gut.
A high-fibre diet is also linked to a lower risk of type 2 diabetes, heart disease and bowel cancer. The good news is that you don’t need to overhaul your diet to get more fibre. Small, consistent swaps across the day can make a real difference.
Where to find fibre
Fibre is found in plant foods, so the more variety on your plate, the better. Wholegrain breads, pasta and rice, oats, fruit, vegetables, beans, lentils, chickpeas, nuts, seeds and dried fruit are all brilliant sources.
Try building meals around simple high-fibre additions such as porridge oats at breakfast, wholegrain wraps or brown rice at lunch, beans or lentils at dinner, and fruit, dried fruit, nuts, seeds or popcorn as snacks.
What does 25g of fibre look like?
- Breakfast: Porridge with milk, a banana and flaxseed.
- Snack: A handful of dried apricots. Pair with a glass of kefir for a gut-health bonus.
- Lunch: Wholegrain wrap with chicken, salad and an apple on the side.
- Snack: A small bag of popcorn.
- Dinner: Chickpea and vegetable curry with brown rice.
Gut health tip
Research shows people who eat 30 or more different plant foods a week have more diverse, healthier gut bacteria. Nuts, seeds, beans, lentils, fruit, vegetables, grains and herbs all count.
Pair fibre with kefir
Fibre feeds your gut bacteria, and kefir is a fermented milk drink packed with probiotics that support gut health. Pour it over your morning porridge or have it as a snack with dried or fresh fruit for a gut-friendly boost.
Build up gradually
If fibre isn’t already a big part of your diet, jumping straight to a high-fibre day can leave you feeling bloated and uncomfortable. Add a little more each week, and drink plenty of water alongside.
Savoury crunch
Looking for a savoury crunch that packs a nutritional punch? Popcorn is a fibre-rich snack, making it a good alternative to standard crisps.