Want less bloating, more energy, hormone balance, and easier weight control?

Get more fibre! It’s your daily health shortcut.

🌾 Easy, Newbie-Friendly High-Fibre Foods

New to adding fibre? Here are a few tips to increase it in your daily foods

1. Fruits (very beginner-friendly)

These are soft on digestion and easy to snack on.

• Berries (raspberries, blackberries, strawberries) – very high in fibre

• Apples (with skin)

• Pears

• Bananas (not the highest fibre, but gentle on the gut)

• Oranges

Tip: Add berries to yogurt or oatmeal.

🥕 Vegetables (mild, versatile choices)

Great roasted or added to simple dishes.

• Carrots

• Sweet potatoes (skin on)

• Broccoli

• Green beans

• Peas

• Spinach

Tip: Roasted vegetables are easier to digest than raw ones when you’re starting out.

🌰 Nuts & Seeds (easy to sprinkle onto food)

Start small—very high fibre.

• Chia seeds 

• Flaxseed / ground flax

• Almonds

• Pistachios

Tip: Add a spoon of chia or flax to smoothies, oatmeal, or yogurt.

🥣 Whole Grains (gentle upgrades)

Swap these in for your usual carbs.

• Oats

• Whole-grain bread

• Brown rice

• Quinoa

• Whole-grain pasta

Tip: Oats are one of the easiest places to start.

🫘 Beans & Legumes (introduce slowly)

Very high fibre—great, but can cause gas if you jump in too fast.

• Lentils

• Chickpeas

• Black beans

• Kidney beans

Tip: Start with 2–4 tablespoons at a time and increase gradually.

⭐ Beginner Tips

• Introduce fibre slowly (add 1 new food per week).

• Drink enough water — crucial for smooth digestion.

• Combine soluble + insoluble fiber (oats + fruit, beans + veggies, etc.).