Written by Dr. Simon Khela MBChB MRCGP, GMC Registered Doctor
Last reviewed: 29-07-2026
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One of the first questions patients ask after learning they need more fibre is:
"What should I actually eat?"
The good news is that increasing your fibre intake doesn't require expensive supplements or a complete overhaul of your diet. Many everyday foods found in UK supermarkets are naturally rich in fibre and can easily become part of your regular meals.
The key is to include a variety of fibre-rich foods rather than relying on just one source. Different foods contain different types of fibre, each offering its own health benefits.
Rather than aiming to eat every food on this list, try adding one or two high-fibre foods to each meal throughout the day.
Small, sustainable changes are usually far easier to maintain than making dramatic dietary changes overnight.
Wholegrain foods are among the easiest ways to increase fibre intake because they are already part of many people's daily diet.
Examples include:
One simple swap I often suggest is replacing white bread and white rice with wholegrain alternatives. Most patients notice very little difference in taste after a few weeks, but the nutritional difference can be significant.
If I had to recommend one food group for increasing fibre, it would probably be pulses.
These include:
They're inexpensive, versatile and provide fibre alongside protein, making them an excellent choice for anyone trying to improve their overall diet.
Adding beans to soups, curries, salads or pasta dishes is often one of the quickest ways to increase daily fibre intake.
Fruit provides fibre together with vitamins, minerals and antioxidants.
Some of the best choices include:
Many people are surprised to learn that eating the skin of certain fruits contributes significantly to their fibre content.
For example, an apple eaten whole contains considerably more fibre than peeled apple slices.
Vegetables contribute not only fibre but also essential nutrients that support overall health.
Good options include:
Aim to fill at least half your plate with vegetables at lunch and dinner where possible.
This simple habit naturally increases fibre intake without requiring complicated meal planning.
Nuts and seeds are often overlooked but can make a meaningful contribution to your daily fibre intake.
Excellent options include:
A tablespoon of chia seeds or ground flaxseed can easily be added to yoghurt, porridge or smoothies without dramatically changing the taste.
One mistake I frequently see in practice is people trying to transform their diet overnight.
They suddenly begin eating large bowls of bran cereal, multiple portions of beans and several servings of vegetables every day.
A few days later they develop bloating, excess wind or abdominal discomfort and conclude that fibre doesn't agree with them.
In reality, the problem usually isn't fibre itself.
It's increasing intake too quickly.
Your digestive system and the bacteria living in your gut need time to adjust.
Instead, increase your fibre intake gradually over several weeks.
For example:
Equally important is staying well hydrated.
Fibre absorbs water as it moves through the digestive system. Without enough fluid, increasing fibre can actually make constipation worse rather than better.
Most adults should aim to drink enough water throughout the day, particularly when making dietary changes.
Patients often ask whether they should take fibre supplements instead of changing their diet.
For most people, the answer is no.
Whole foods provide much more than fibre alone. They also contain vitamins, minerals, antioxidants and other beneficial plant compounds that supplements cannot fully replace.
That said, supplements such as psyllium husk may occasionally be recommended by a healthcare professional for certain conditions. However, they should generally complement, not replace, a healthy, balanced diet.
If you continue to experience constipation despite increasing your fibre intake, staying hydrated and remaining physically active, it may be sensible to arrange a private GP appointment to explore whether another underlying cause is contributing to your symptoms. In some cases, further assessment or blood tests may be appropriate, particularly if symptoms are persistent or accompanied by weight loss, fatigue, bleeding or significant abdominal pain.
Constipation is one of the most common digestive complaints I see in general practice. While it's often thought of as a minor inconvenience, it can significantly affect quality of life, causing discomfort, bloating and abdominal pain.
In many cases, increasing dietary fibre is one of the first steps towards improving bowel regularity.
Fibre works by adding bulk to stools and helping them retain water, making them softer and easier to pass. Soluble fibre absorbs water to form a gel-like substance, while insoluble fibre adds bulk and encourages movement through the digestive tract. Together, they help keep the bowel functioning normally.
Some of the best foods to include if you're experiencing constipation are:
However, increasing fibre alone isn't always enough. Fibre needs water to work effectively. If you increase fibre without drinking enough fluids, constipation can actually become worse.
Regular physical activity also plays an important role in maintaining healthy bowel function.
Although constipation is usually caused by diet or lifestyle, it shouldn't always be dismissed as harmless.
I advise patients to seek medical advice if constipation:
Sometimes constipation can be linked to underlying medical conditions such as thyroid disorders, coeliac disease, diabetes or bowel disease. Depending on your symptoms, your doctor may recommend blood tests or arrange a specialist referral for further assessment.
Many people associate fibre solely with digestive health, but it also plays an important role in protecting the heart.
Soluble fibre helps reduce LDL ("bad") cholesterol by binding to cholesterol in the digestive system and preventing some of it from being absorbed into the bloodstream.
Foods particularly rich in soluble fibre include:
Research has consistently shown that diets rich in soluble fibre can contribute to healthier cholesterol levels when combined with regular exercise and a balanced diet.
For patients who have concerns about cholesterol or a family history of heart disease, a health check including cholesterol testing can provide valuable information about cardiovascular risk.
Patients trying to lose weight often focus on calories alone, but fibre deserves just as much attention.
High-fibre foods:
Many processed foods are low in fibre but high in calories. By replacing these with wholegrain foods, vegetables, fruit and pulses, many people naturally reduce their calorie intake without feeling deprived.
It's important to remember, however, that weight management is rarely about a single nutrient. Sleep, stress, physical activity, underlying health conditions and hormones all influence body weight.
For some individuals, dietary changes alone may not be enough, and a personalised weight management plan can help address the wider factors affecting weight.
Not necessarily.
Increasing fibre too quickly often causes bloating, wind and abdominal discomfort.
Gradual changes are far more effective.
Whole foods remain the best source of fibre because they also provide vitamins, minerals and beneficial plant compounds.
Supplements may have a role for certain people but shouldn't replace a healthy diet.
Adults of every age benefit from adequate fibre intake.
Children, teenagers and younger adults often consume less fibre than recommended.
Building healthy eating habits early in life supports long-term digestive and cardiovascular health.
Not always.
Certain medications, pregnancy, thyroid disorders, neurological conditions and bowel disease can all contribute to constipation.
Persistent symptoms should always be assessed rather than repeatedly self-treated.
One of the biggest misconceptions I encounter is that digestive symptoms are simply something people have to live with.
Many patients tell me they've experienced constipation, bloating or changes in bowel habit for months, or even years, before seeking medical advice.
Sometimes the explanation is straightforward: not enough fibre, insufficient fluids or a lack of exercise.
Occasionally, however, those same symptoms can point towards an underlying condition that requires investigation.
My advice is simple: improving your diet is an excellent place to start, but don't ignore symptoms that persist despite making healthy changes.
Listening to your body and seeking advice early is always preferable to delaying assessment because you hope symptoms will simply disappear.
Chia seeds, wheat bran, flaxseed, lentils, beans, oats, raspberries and almonds are among the richest dietary sources of fibre.
Bananas contain moderate amounts of fibre and can contribute towards your daily intake, although berries, pears and apples generally provide more.
Yes. Porridge oats contain soluble fibre called beta-glucan, which supports both digestive and heart health.
Raspberries, blackberries and pears are among the highest-fibre fruits commonly available in the UK.
Yes. Combined with adequate fluid intake, fibre helps soften stools and promotes regular bowel movements.
Increasing fibre too quickly can cause bloating, excess wind and abdominal discomfort. Gradual changes usually reduce these symptoms.
Soluble fibre can help reduce LDL cholesterol by limiting cholesterol absorption in the digestive tract.
Most people can meet their fibre needs through a balanced diet. Supplements may occasionally be recommended by a healthcare professional.
Constipation lasting more than three weeks, or associated with bleeding, weight loss, severe pain or a change in bowel habit, should be assessed by a healthcare professional.
Yes. Wholegrains, fruit, vegetables, nuts and seeds all contribute significantly towards daily fibre intake.
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