How to get more fibre in your diet

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Fibre has long been a hot topic in nutrition, but with so much misinformation out there, it’s hard to separate fact from fiction. We spoke to Chris Cheyette—best-selling author, dietitian, and Get Loose volunteer—to set the record straight and help you increase your fibre intake.

What is fibre?

Dietary fibre is the part of plant foods that the human body can’t digest. Once commonly known as ‘roughage,’ fibre is mainly composed of carbohydrates and plays a crucial role in gut health.

There are different types of fibre, each with distinct benefits:

  • Soluble Fibre – Found in foods like fruit and oats, this type dissolves in water and helps lower cholesterol and blood sugar levels.

  • Insoluble Fibre – Present in wheat bran, nuts, and vegetables, it adds bulk to stools and promotes regular bowel movements.

  • Resistant Starch (RS) – A highly fermentable type of soluble fibre, RS feeds beneficial gut bacteria and is found in foods like bananas, potatoes, grains, and pulses.

  • Prebiotics – Certain carbohydrates that nourish gut bacteria, found in onions, garlic, asparagus, and bananas.

For more details on fibre, check out the British Dietetic Association’s fact sheet.

Why is fibre important?


A high-fibre diet offers numerous health benefits, including:

  • Supporting digestive health and preventing constipation

  • Stimulating bowel muscles

  • Helping regulate blood sugar and cholesterol levels

  • Contributing to a feeling of fullness, which can aid in weight management

  • Serving as a key food source for healthy gut bacteria

  • Reducing the risk of heart disease

Some fibre myths 

Myth; Too much fibre leads to weight gain.

Fact; High-fibre foods help you feel full, making it easier to manage your weight.



Myth; All carbs are bad

Fact; Carbs are an important fuel for the body. The amount that is right for your body will depend on a huge range of factors including; age, sex, weight, health condition/s and exercise levels. 



Myth; Two dates will give me all the fibre I need for the day (thank you Get Loose customer for that one)

Fact; Three average size dates will give you approx 1g of the 30g of fibre recommended.



Myth; if you are getting your 5 a day then you will get enough fibre.

Fact; not necessarily! As some fruit and veg doesn’t contain a lot of fibre by weight. It helps, but isn’t going to cover it all. 



Myth; Fibre always makes me bloated.

Fact; while fibre will create some gas, a natural process. If you eat more slowly, mindfully and chew properly this can reduce the amount of unprocessed food reaching the gut and causing bloating. 



Myth; blending food destroys the fibre.

Fact; as long as you don’t remove any of the edible parts then you retain the fibre but as it is chopped up finely the glycemic index is higher. 

How much should we be having?

The UK government guidelines suggests 30g per day for an adult with no relevant health conditions. Fibre for children will depend on their age. 

Research suggests most adults get only 16g per day!


Which Get Loose products are considered high fibre foods?

The British Dietetic Association considers a high fibre food anything with over 6g of fibre per 100g.

For a full list of the nutritional content of our loose products, plus links to recipe ideas, see HERE.

  • Almonds

  • Butter Beans dried

  • Cashews

  • Chickpeas dried 

  • Coconut Chips & desiccated

  • Couscous (wholemeal)

  • Figs

  • Granola

  • Hazelnuts

  • Hemp Seeds

  • Kidney Beans (dried)

  • Linseeds (Flaxseeds)

  • Muesli

  • Oats (Gluten Free & regular)

  • Pasta (wholewheat)

  • Peanuts

  • Pearl Barley

  • Popcorn

  • Poppy seeds

  • Pumpkin seeds

  • Puy Lentils

  • Quinoa

  • Seed Mix

  • Sesame Seeds

  • Spudos

  • Sunflower mince

  • Sunflower seeds

  • Yeast flakes

Tinned items with over 6g of fibre per 100g;

  • Black beans

  • Borlotti Beans

  • Butter beans

  • Cannellini Beans

  • Carlin Peas

  • Chickpeas

  • Fava Beans

  • Kidney Beans

Tips on increasing your fibre intake 

  • Drink more water – Fibre works best when paired with adequate hydration.

  • Increase fibre gradually – Allow your body and gut bacteria time to adjust.

  • Boost your breakfast – Add nuts, seeds, or dried fruit to cereals or porridge.

  • Incorporate pulses – Toss a tin of mixed beans or lentils into soups, stews, and salads.

  • Explore new recipes – Find fibre-rich meal ideas in the Get Loose recipe collection.

Tracking your fibre

You can keep track of your daily fibre intake using:

  • A notebook or phone notes

  • A nutrient-tracking app like Carbs & Cals

By making small changes, you can easily increase your fibre intake and enjoy the health benefits it brings. Happy fibre-boosting!

Quinoa Fetamorphosis Bowl

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This recipe makes 2 portions but can be factored up to make more.

Ingredients;

  • 150g quinoa dry weight *

  • 1 tsp bullion *

  • Parsley chopped (or other seasonal herbs of your choice)

  • Tuna 1 tin drained * (or fish alternative eg tinned banana blossom)

  • 2 tbsp Olive oil *

  • 2 tbsp lemon juice *

  • 1 tbsp capers *

  • Salt and pepper to taste

  • Seasonal veg (eg beetroot, peppers, carrot, asparagus)

  • Fetamorphosis I Am Nut Ok not cheese 1 block cubed *

Ingredients with marked * are avaliable from Get Loose


Method

  • Cook quinoa in 300ml water with the bullion.

  • Bring to boil and then simmer 15-20 mins on low heat. Let it cool.

  • Mix parsley, lemon juice, capers, olive oil, salt and pepper in a bowl. 

  • Construct dish on plate with quinoa at the bottom, then seasonal veg, tuna (or fish alternative) and fetamorphosis.

  • Finally add dressing.