Fibre-Rich Diet: How to Get 30g of Fibre Daily & Why It Matters

alt="Fibre-rich diet chart by Amit Kakkar Healthyway showing chia seeds, lentils, apple, and broccoli to help you reach 30g daily fibre"

What Is Fibre, and Why Is It Important?

Fibre is a type of carbohydrate that your body can't digest. But don’t let that fool you—fibre is essential for maintaining a healthy gut, stabilizing blood sugar, supporting heart health, and even managing weight.

There are two main types:

     
  • Soluble Fibre: Dissolves in water to form a gel-like substance. Found in oats, apples, and beans.
    •  
  • Insoluble Fibre: Adds bulk to stool and helps it pass more easily. Found in whole grains, nuts, and vegetables.
Health Tip: The recommended daily intake of fibre is 30g for adults, but most people get less than half that!

Health Benefits of Eating Enough Fibre

     
  • Improves Digestion & Prevents Constipation
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  • Helps Lower Cholesterol Levels
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  • Stabilizes Blood Sugar
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  • Supports Weight Management
    •  
  • Feeds Your Gut Microbiome

How to Get 30g of Fibre Per Day: Sample Foods

                                                                 
FoodPortion SizeFibre (g)
Chia Seeds2 tbsp10g
Lentils (cooked)1 cup15g
Apple (with skin)1 medium4g
Oats1/2 cup dry5g
Broccoli1 cup (cooked)5g
Whole Wheat Bread2 slices4g
Almonds1/4 cup3.5g
Raspberries1 cup8g
Total Example: A fibre-rich day could include oatmeal with chia, lentil salad, fruit snacks, and a veggie stir-fry = 30g+

Common Mistakes to Avoid

     
  • Relying on supplements only (whole foods are better)
    •  
  • Increasing fibre too quickly (can cause bloating)
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  • Not drinking enough water (hydration helps fibre work)

Easy Tips to Add More Fibre Today

     
  • Add 1 tbsp chia or flaxseed to smoothies or oats
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  • Swap white rice for quinoa or brown rice
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  • Eat the peels (apples, cucumbers)
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  • Choose whole grain over refined
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  • Snack on popcorn, nuts, or raw veggies

Final Thoughts: Start Slow, Stay Consistent

Adding more fibre to your diet is one of the simplest and most effective ways to improve your digestion, energy, and even mood. Just remember to increase slowly and stay hydrated.

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