Fibre is one of those nutrients that doesn’t always get the attention it deserves. It’s best known for keeping things moving in the digestive system, but its role goes well beyond regularity. Fibre supports a healthy gut microbiome, heart health and healthy blood glucose regulation, and can help keep you feeling satisfied after meals.¹

The good news is that getting more fibre doesn’t mean completely changing the way you eat. Fibre is naturally found in a wide range of plant foods, from fruit and vegetables to wholegrains, legumes, nuts and seeds. A few simple additions throughout the day can make a meaningful difference.

In this guide, we’ll look at what fibre actually is, how much you need, 10 easy ways to add more to your day, and what your recommended daily fibre intake can look in practice.

What actually is fibre?

Fibre is a type of carbohydrate found in plants. In contrast to other carbohydrates, fibre is not fully broken down or absorbed by the gut. Instead, it travels through the digestive tract and can have different effects in the body. Some types of fibre absorb water and add bulk to stools, while others are fermented by bacteria in the large intestine. This fermentation produces compounds that can support the health of the gut environment.²

How much fibre do you need?

In New Zealand, adults are recommended to get around 25 to 30g of fibre per day.² Instead of aiming for perfection every day, focus on eating a variety. Include a mix of wholegrains, fruit, vegetables, legumes, nuts and seeds across your day, and let the fibre add up naturally.

And remember: add, don’t overhaul. Small changes are easier to stick with, and they can make a meaningful difference over time.

10 easy ways to add more fibre

1. Bulk up meals with legumes

Legumes are a great source of fibre and an easy way to add more plant foods to your meals.

Try it: Add chickpeas to salads, lentils to curries, or beans to tacos, pasta sauces and soups. You don’t need to replace meat completely either. Try adding legumes alongside your usual protein, or swapping part of the meat in a meal for beans or lentils.

2. Add an extra vegetable

A simple way to increase your fibre intake is to add another plant food to a meal you’re already eating.

Try it: Add spinach to your eggs, grated carrot to your sandwich, or add an extra type of vegetable into your roast vegetables at dinner.

3. Snack on fibre

Fruit and veggies provide fibre, while nuts, seeds and legumes add fibre alongside healthy fats and protein. Together, they make a simple and satisfying snack.

Try it: Apple slices and peanut butter, veggie sticks and hummus, or fruit and a handful of nuts can be a really easy and satisfying snack to have on hand.

4. Sprinkle on some nuts and seeds

Chia, pumpkin seeds, walnuts, almonds and sunflower seeds can add fibre with very little effort.

Try it: Sprinkle them over yoghurt, oats, salads, soups or nourish bowls.

5. Start your day with oats

Oats are an easy way to add fibre at breakfast, and they contain a type of soluble fibre called beta-glucan.

Try it: Add fruit, nuts or seeds to your morning oats for even more fibre and plant variety.

6. Choose wholegrain rice and pasta

You don’t have to give up your favourite pasta dishes to fibre-max. Choosing wholegrain varieties of rice and pasta more often can help increase your intake.

Try it: Start by mixing half wholegrain and half regular rice, then gradually increase the amount of wholegrain as you get used to it.

7. Choose wholegrain bread and wraps

Swap white bread or wraps for wholegrain versions where you enjoy them. Wholegrain options retain more of the grain’s original structure and generally provide more fibre than refined versions.

Try it: Make your usual sandwich or wrap with a wholegrain version.

8. Keep the skin on

Where appropriate, keeping the skin on fruit and vegetables can add extra fibre.

Try it: Leave the skin on apples, pears, kūmara and potatoes. Just give them a good wash first.

9. Try a new plant food each week

Fibre isn’t just about quantity. Variety matters too.

Different plant foods provide different types of fibre, along with a wide range of other nutrients and plant compounds that are beneficial to your gut microbiome.

Try it: Aim for 30+ different plants per week. Fresh Start is a great way to increase plant diversity as the recipes use a wide variety of plant foods you may not usually cook with.

10. Build meals around plants

Aim to fill up half your plate with vegetables. And rather than focusing on one “high-fibre food”, look at the entire meal and the variety of plant foods you’re eating across the day.

Try it: Could you combine a wholegrain with a couple of vegetables, some legumes, nuts or seeds, and a piece of fruit across your day?

What does 30g of fibre actually look like?

Thirty grams can sound like a lot until you see it spread across a normal day.³

Here’s one example of what it could look like:

Total: ~37g of fibre

This is just one example, and you don’t need to eat these exact foods or aim for this exact amount. It shows how fibre can add up naturally when you include a variety of plant foods across the day.

You could also reach your recommended daily intake with smaller amounts spread across more meals and snacks.

The takeaway?

Fibre doesn’t have to come from one enormous salad or an expensive fibre supplement. It’s the little additions throughout the day that add up.

Small changes, repeated regularly, can help you build a higher-fibre, more varied diet without turning your whole routine upside down.

One important thing: go slowly

If your current diet is relatively low in fibre, don’t suddenly try to double your intake overnight.

A rapid increase in fibre can cause bloating, gas, abdominal discomfort or changes in bowel habits. Instead, increase your intake gradually and make sure you’re drinking enough fluid alongside it.⁴

For example, start by adding a piece of fruit to breakfast, switching one grain food to a wholegrain option, or adding a spoonful of seeds to yoghurt. Once that feels normal, add another small change.

Think variety. Think small additions. And most importantly, make it sustainable.

References

1. Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The health benefits of dietary fibre. Nutrients. 2020 Oct 21;12(10):3209. Available from: https://doi.org/10.3390/nu12103209
2. Eat for Health. Dietary Fibre | Nutrient Reference Values. Available from: https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/dietary-fibre
3. New Zealand Food Composition Database. Available from: https://www.foodcomposition.co.nz/
4. Aziz T, Hussain N, Hameed Z, Lin L. Elucidating the role of diet in maintaining gut health to reduce the risk of obesity, cardiovascular and other age-related inflammatory diseases: recent challenges and future recommendations. Gut Microbes. 2024 Jan 4;16(1):2297864. Available from: https://doi.org/10.1080/19490976.2023.2297864