sexy woman eating a salad

It’s known as the gut-loving nutrient, essential for maintaining a healthy digestive system regulating weight. It does wonders for heart health, lowering cholesterol and reducing the risk of heart disease. It’s even been found to reduce the intensity of allergies.

But despite the myriad of benefits, most women still aren’t meeting the recommended 25 to 30 grams of dietary fibre each day. However, boosting your fibre intake can be simple. Here are three tips for hitting that daily target which are simple to remember and follow.

1. Fresh Fruits And Vegetables

It’s been drilled into us that getting our two to four servings a day is essential. The Health Promotion Board (HPB) recommends 2 servings of fresh fruit and 2 servings of fresh vegetables daily. But many do not come close to that number. So, if you’re looking to up your fibre intake, it’s important to be aware of the fresh produce you are (or aren’t) consuming.

Start loading up on fibre-rich leafy greens such as kale and spinach. Munching on more mushrooms and putting pumpkins into more meals will also boost your fibre levels in a flash.

When it comes to fruit, leaving the skin on where you can is best. Bananas are a high-fibre favourite as are fresh berries and apples.

READ MORE: 5 Ways To Add More Fibre To Your Diet

Bircher Muesli
This nutritious bowl of bircher muesli is made with a variety of your favourite superfoods. (Photo: Rob Shaw/

2. Get Your Grains In
Fibre from grains and especially whole grains can be the most effective. So getting four to six serves of these high fibre or whole grain foods means hitting your fibre requirement can be as easy as eating brekky.

Begin your morning with a bran cereal or start adding oats to your breakfast (we recommend this delicious, wholesome Bircher Muesli) quick fibre boost. For dinner, opt for barley in your recipes and switch out your white rice for brown rice in curries and stirfries.

READ MORE: Why It’s Time To Take Cereals Seriously – A Nutritionist Reveals All Its Health Benefits

woman holding and eating almond nuts

3. Nosh On Nuts
It seems the saying should be modified to “a handful of nuts a day will keep the doctor away”. These little beauties are not only packed full of fibre but they can even reduce the risk of heart disease and cancer.

Try these recipes packed with nuts as an easy way to up your nut intake or sprinkle them over plain Greek-style yoghurt for a healthy breakfast or snack.

Text: The Australian Women’s Weekly

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