Easy ways to get more fibre

Four out of five Aussies are not eating enough fibre, a nutrient loaded with health benefits. But make our simple swaps and you’ll be on your way to getting your fill.

Grain gains

With research revealing the extensive health benefits of fibre, it’s time for this humble nutrient to take its place in the limelight.

Apart from being essential for healthy bowel function, fibre can help lower cholesterol, control blood sugar levels and reduce the risk of type 2 diabetes, heart disease and some cancers. It also helps you stay full for longer.

In fact, if every Australian adult added 4–5g of grain fibre to their daily diet, it could help prevent 126,000 cases of type 2 diabetes and 64,000 cases of heart disease.

Follow these three principles to help reach 30g of fibre a day.

1. Go for grains

Swap white bread, pasta and rice for wholegrain versions. Check the ingredients list, and look for visible whole grains.

2. Love your legumes

Beans and legumes, such as chickpeas and lentils, are packed with fibre and fill you up, which helps with lasting weight loss.

3. Don’t fall for fads

Unnecessarily removing gluten or wheat from your diet could leave you falling short, as many gluten-free alternatives often contain less fibre.

Have these for breakfast

Have these for lunch

Have these for dinner

Have these for snacks