Fibre is a key part of a healthy diet, supporting digestion, helping you feel full longer, and boosting overall wellness. Yet many people don’t get enough fibre each day. Adding more fibre is simpler than you might think.

Why Fibre Matters

Adults should aim for 25–38g of fibre per day (Health Canada). Fibre helps with:

• Digestion
• Feeling full longer
• Stable blood sugar
• Heart health (Harvard T.H. Chan School of Public Health)

With a few simple swaps, you can increase your daily fibre intake.

Fibre-Rich Foods

Good sources of fibre include:

• Leafy greens & vegetables
• Beans, lentils & chickpeas
• Whole grains like quinoa & brown rice
• Nuts, seeds & fruit

Meals that combine these ingredients naturally increase fibre intake.

How Much Fibre Is in a Salad?

A simple lettuce salad may have only a few grams of fibre. Adding grains, legumes, vegetables, seeds, or nuts can transform it into a fibre-packed meal. Variety is key.

Tips to Hit 30g a Day

• Add fruit or whole grains at breakfast
• Include beans or grains at lunch
• Load up on vegetables at dinner
• Snack on nuts or seeds

Start gradually and drink plenty of water to help fibre move smoothly through your digestive system and avoid bloating or discomfort (Mayo Clinic).

Fibre supports digestion, helps you feel full longer, and benefits overall wellness. With simple swaps and ingredient choices, it’s easy to reach your daily goal — without overthinking it.