7 Ways You Can Add More Fiber To Your Diet

Since our school days, we’ve all been taught the value of a balanced diet—one that keeps us healthy and strong for years to come.

A balanced diet is nothing but a mix of essential nutrients that your body needs in the right amounts. Typically, this includes proteins, vitamins, minerals, fats, carbohydrates, water, and fibre. Each nutrient plays a unique role in supporting the body—for instance, carbohydrates act as fuel to energize you, while proteins help in building muscles and tissues.

Among these, fibre is especially important. It aids digestion, eliminates waste, energizes the body, and even helps in detoxification. Unlike many other nutrients that can be taken as supplements, fibre usually has to come from food sources.

If you’re wondering how to increase your fibre intake, here are some simple and effective tips:

Tip #1

Start your day with fibre-rich breakfast options like cereal or muesli. Not only are they loaded with fibre, but they also pack in other essential nutrients.

Tip #2

Include plenty of raw fruits and vegetables in your daily meals. They’re one of the easiest and most natural sources of fibre.

Tip #3

Once a week, try a fibre-rich breakfast bowl: mix 3 tablespoons of yoghurt with 1 tablespoon of flaxseeds, 3 tablespoons of oats, and top it with your favourite fruit.

Tip #4

Add a salad of carrots and broccoli before lunch. It’s simple, healthy, and high in fibre.

Tip #5

Keep a small box of mixed nuts and dried fruits handy—even at work. They make for a quick, fibre-packed snack.

Tip #6

Incorporate kidney beans (rajma) and chickpeas (channa) into your meals as often as possible. They’re great sources of both protein and fibre.

Tip #7

Swap refined foods like white bread and rice with their whole-grain or brown alternatives, which are much richer in fibre.