Home
/
Blog
/
How to Increase Dietary Fibre Intake?

How to Increase Dietary Fibre Intake?

Navin Khosla NowPatientGreen tick
Medically reviewed by Navin Khosla, B.Pharm
Written by

Created
March 28, 2025 (Current Version)

When food shopping in the supermarket a good way to check the fibre content of the foods is to check the food labels to make an informed decision before putting it in your trolley. Fibre is a vital nutrient in our diet to aid a good digestive system. Without it, we can quickly experience bloating, constipation, and lethargy.

In this article, we will look at ways to increase your dietary intake, which should help you easily reach the recommended 30g daily amount suggested by the NHS.

🎯 Is 30g of fibre a reasonable target?

You may be thinking is increasing your intake to 30g a reasonable target from the national average of around 20g. Try not to think about reaching 30g but instead make small changes that will gradually take you towards that target.

A study by The British Nutrition Foundation found that 30g of fibre is achievable in a healthy diet but that, for most people, it will require planning and intentional effort.

The main approaches they recommend to eat enough fibre are:

  • Make ideally wholegrain varieties of foods the foundation of your meals
  • Eat eight or more portions of fruit and vegetables a day
  • Choose high-fibre foods as snacks

Let us take a look at how we can increase your dietary fibre intake.

🥗 Fibre-rich foods

Vegetables

Eating your vegetables before a meal is a good strategy for eating more of them.

  • Lettuce, Swiss chard, raw carrots, and spinach
  • Tender cooked vegetables, such as asparagus, beets, mushrooms, turnips, and pumpkin
  • Baked potatoes and sweet potatoes with skin
  • Broccoli, artichokes, squashes, and Brussels sprouts

Add more legumes and nuts

  • Legumes, such as lentils, black beans, split peas, kidney beans, lima beans, and chickpeas
  • Nuts and seeds, such as sunflower seeds, almonds, pistachios, and pecans

More fruits

The fibre from the fruit can improve satiety, especially when paired with food that contains fat and protein, such as nut butter or cheese.

  • Apples and bananas
  • Peaches and pears
  • Prunes
  • Strawberries
  • Raspberries
  • Blueberries
  • Blackberries
  • Avocados
  • Kiwis

More grains

  • Grains are another important source of dietary fibre.
  • Whole-grain breads
  • Brown rice
  • Quinoa
  • Popcorn
  • Wholegrain breakfast cereals, such as bran, shredded wheat, and puffed wheat (bran, oat bran or wheat bran)
  • Whole-wheat pasta and rice
  • Bran muffins

💡 Tips to get more fibre in the diet

  • Eat the skin of fruits and vegetables (if they are safe to eat), since most of the fibre is often found there
  • Remember to sprinkle nuts or seeds on your salad
  • Top yoghurts, cereal and oatmeal with frozen, fresh or dried fruit
  • Snack on vegetable sticks with hummus or guacamole, popcorn and fresh fruit
  • Have a supply of frozen vegetables in your freezer
  • Canned baked beans or chickpeas are a quick way to add fibre to stews, curries

✔️ Make some simple swaps

  • Replace white bread with whole-grain bread
  • Replace white pasta with wholewheat pasta
  • Swap fruit juices for whole fruits and vegetables
  • Swap mayonnaise or cheese for avocado in sandwiches, salads or dips
  • Replace meat for beans or lentils in recipes

🍽️ What are some high-fibre meal ideas for breakfast, lunch, dinner and snacks?

Here are some examples of meals that can help increase the amount of fibre you eat and move closer to the recommended daily amount.

Breakfast

  • A bowl of porridge topped with half a sliced banana, a handful of almonds and raspberries
  • Choose a higher-fibre breakfast cereal such as plain wholewheat biscuits, plain shredded whole grain or porridge as oats are also a good source of fibre

Lunch

  • A sandwich made from two slices of wholemeal bread, half an avocado (sliced or smashed), a few slices of lean ham or turkey and a generous helping of salad
  • Baked potato with skin on, topped with canned tuna and a leafy green salad

Dinner

  • Baked potato with skin on topped with canned baked beans
  • Wholemeal spaghetti with pesto

Snacks

  • Rye crispbreads dipped in low-fat hummus
  • Fresh fruit
  • Vegetable sticks
  • Oatcakes
  • Small handful of unsalted nuts or seeds
  • Peanut butter, apple slices or celery sticks
  • Nachos with black beans, lots of fresh veggies, whole-wheat tortilla chips and salsa

🥦 What is fibre?

Fibre is a type of carbohydrate (also known as roughage) that the body can’t digest. It passes through the body undigested after going through the whole digestive system. Fibre plays a role in regulating the body’s use of sugars, helping to keep hunger and blood sugar in check.

Dietary fibre is the part of plant foods that you eat but which doesn’t get digested in your small intestine. Instead, it is completely or partially broken down (fermented) by bacteria in your large intestine. Dietary fibre plays a role in gut health as well as showing evidence of lowering blood sugar levels and cardiovascular risk.

Different types of fibre

Each type of fibre plays an important role in the development of good bacteria in the bowel.

Soluble fibre

As the name suggests this type of fibre dissolves easily in water and comes from the inside of plants. It is broken down in the large intestine into a gel-like substance and can slow the movement of food through the large bowel. Soluble fibre can help with constipation as it can help soften your poo. It can also help with diarrhoea as it can slow down and thicken your poo. Foods that contain soluble fibre are:

  • Bananas, apples, oranges, pears, berries
  • Oats and oat bran
  • Legumes and pulses (e.g. kidney beans, chickpeas)
  • Okra, eggplant, peas, avocado, sweet potato, carrot, turnip
  • Psyllium husk

Insoluble fibre

As the name suggests this type of fibre does not dissolve in water and comes from the outer part of plants. It moves through the digestive tract absorbing fluid and adding bulk to the stool. This can speed up the movement of stool through the bowel and can help with constipation. Examples of food containing insoluble fibre are:

  • Wholegrain products e.g. breads, pasta, brown rice, quinoa, barley
  • Vegetables (skin and seeds)
  • Nuts and seeds (flaxseed, chia)
  • Wheat and rice bran
  • Fruit (skin and seeds have the most fibre)

Resistant starch

This type of fibre feeds the good bacteria in our gut (prebiotic). This is a soluble fibre that is highly fermentable in the gut. It gets broken down by good bacteria to produce short-chain fatty acids which may protect against bowel cancer.

Sources of resistant starch foods:

  • Cooked and cooled potato, rice, quinoa, and pasta
  • Unripe bananas
  • Legumes
  • Oats

Conclusion

It’s no secret that getting more fibre in your diet is a great way to keep your digestive system healthy. High-fibre diets also have health benefits, such as a lower risk of heart disease, stroke, and type 2 diabetes. Fibre has also been shown to lower cholesterol levels and blood pressure.

Remember, you should always speak to a healthcare professional before making any significant dietary changes.

Sources

Medical Disclaimer

NowPatient has taken all reasonable steps to ensure that all material is factually accurate, complete, and current. However, the knowledge and experience of a qualified healthcare professional should always be sought after instead of using the information on this page. Before taking any drug, you should always speak to your doctor or another qualified healthcare provider.

The information provided here about medications is subject to change and is not meant to include all uses, precautions, warnings, directions, drug interactions, allergic reactions, or negative effects. The absence of warnings or other information for a particular medication does not imply that the medication or medication combination is appropriate for all patients or for all possible purposes.

Now Patient Data Security

Trusted and Certified to Keep Your Data Safe.

Learn moreNow Patient Data Security
Now Patient Data Security

Can I Trust NowPatient

Certified to International Healthcare, Medical Device and Data Security Standards

  • DCB0129 compliance logo
  • DCB0160 compliance-logo
  • DCB3051 compliance logo
  • DTAC certified logo
  • UKCA logo
  • NHS Providing services logo
  • Data security standards exceeded logo
  • NHS digital logo
  • Cyber Essentials logo
  • Cyber essentials plus logo
  • Registered pharmacy 1036487 logo
  • Hipaa compliant logo
  • ISO 27001 logo
  • GDPR Logo
  • ISO 9001 certified logo
  • ISO 13485 certified logo
  • ISO 27001 certified logo
  • Class 1 Medical Device
  • City St George's University of London logo
  • Innovate UK logo

Medicines Experts

Meet Our Medical Team

We are a broad skilled and passionate group of clinicians with experience of operating in health systems in the United Kingdom & United States. Providing excellent care and advice is at the heart of everything we do. You can read more about our medical team by visiting the medical team page or learn more about how we curate content by visiting our editorial process

WHY WE BUILT NOWPATIENT

We Are Committed to Helping Everyone, Everywhere Live Healthier Lives

The NowPatient virtual care platform provides you with access to trusted health information, affordable treatments, management of chronic health conditions and continuous monitoring for health risks. NowPatient can be accessed by downloading the App or using your web browser.

Download our app today

NowPatient app on a mobile device

Your Questions Answered

For Your Peace of Mind, We Can Answer Your Questions Quickly

What does NowPatient do?

NowPatient is a digital health-technology platform functioning as both an online pharmacy and telehealth service. Packaged as a Class I software medical device, it’s accessible via web browser or mobile app (iOS and Android), and offers users worldwide on-demand access to virtual consultations, prescription services, and AI-powered health tools.

What It Does

    • NHS Online Pharmacy: Order NHS-approved prescriptions (UK)
    • Drug Savings: Access major US drug-savings programs (coupons, savings cards, manufacturer assistance, Canadian drug savings).
    • Virtual Consultations: Get treated for a wide range of medical conditions by expert clinicians using a secure telehealth link.
    • Medication Management: Set up refill & dose reminders, view private treatment plans, and track chronic conditions like diabetes or hypertension.
  • Health-Monitoring Tools: Use AI-driven assessments for genetic risk tests, home test kits and blood-pressure monitoring.
  • Wellness Insights: Access real-time pollen counts, air-quality data, BMI and type 2 diabetes risk scores, plus comprehensive health-condition information.

Get started today and benefit from Medication RemindersGet Treated PrivatelyNHS Online PharmacyGP Appointment BookingRx Savings CardDrug CouponsUS Drug Savings ProgramsHealth Conditions InformationGenetic TestingHome Test KitsBMI RisksType 2 Diabetes RisksPollen MeterAir Quality Monitor, and lots more!

Our service is operated by experienced medical professionals in the United States and the United Kingdom.

Where is NowPatient located?

NowPatient has offices in the United Kingdom and United States.

In the UK, we are located at:

NowPatient
28 Chipstead Valley Road
Coulsdon
Surrey
CR52RA

In the US, we are located at:

NowPatient
8911 North Capital of Texas Highway
Suite 4200 #1263
78759
Austin, TX

How can I contact NowPatient?

To contact NowPatient, please use the contact form available on the Contact Us page.

Alternatively, if you need to speak to us, you can reach us on the following numbers:

UK telephone number – 020 388 51 500
US telephone number – 1-866-967-1977

Who owns NowPatient?

NowPatient is owned and operated by Infohealth Ltd, a licensed online pharmacy with services spanning the UK, US and Rest of the World. Infohealth Ltd is registered in England and Wales under company number 04004930 and our registered office is at Lynwood House, 373 – 375 Station Road, Harrow, England, HA1 2AW.

Our website is www.nowpatient.com. Our App is called “NowPatient” and can be downloaded from the App Store (for Apple devices) or Google Play (for Android devices).

Can you tell me more about your NHS online pharmacy?

NowPatient’s Pharmaceutical services in the UK are provided by Infohealth Limited trading as ‘Infohealth Pharmacy’.

Our dispensing pharmacy is regulated and authorized for internet sales by the General Pharmaceutical Council (GPhC), registration number 1036487. You can view our license credentials on the General Pharmaceutical Council website. Our superintendent pharmacist who is responsible for the safe and effective oversight of medicines supplies is Mr Amish Patel (Registration Number 2042705).

Medicines are not ordinary items of commerce. All medicines or healthcare product sales are made under the supervision of a registered pharmacist who is licensed by the GPhC. At all times, we endeavour to provide a professional and transparent service whose primary goal is to ensure that the best interests of the patient are served.

How do I make a complaint?

From time to time, we accept that our service levels may not be up to your expectations. NowPatient welcomes concerns, compliments and complaints as valuable feedback that will help us learn from your experiences and make improvements. Feedback can be provided via our clear and transparent Complaints Procedures.

Can you tell me more about NowPatient’s prescribing services for treatments offered?

Our prescribing services are regulated by the General Pharmaceutical Council (GPhC). We provide the following regulated activity:

• treatment of disease, disorder, or injury
• transport services, triage, and medical advice are provided remotely
• caring for adults over 65 years old
• caring for adults under 65 years old

NowPatient prescribing services are run by Infohealth Limited. The Clinical Safety Officer and nominated individual is Mr Navin Khosla. Dr Ihtesham Sabri is the Medical Director for NowPatient and is responsible for NowPatient’s prescribing formulary and treatment guidelines, which are used by clinicians for safe and effective prescribing.

Can you tell me more about NowPatient’s US services?

Our head of US services is Dr. Jamie Winn.

You can lower the cost of your prescription medications using our various savings programs which include drug coupons, savings card and manufacturer-sponsored patient assistance programs.

What are the steps to booking a live video consultation?

Follow the steps below to book a consultation:

How to Book a Consultation With NowPatient
  • Book gp consultation slideshow 1
    1
    Book Consultation
  • Book gp consultation slideshow 2
    2
    Choose Consultation Date
    Next, you’ll be taken to the ‘Consultation Date’ screen, where you can select your preferred consultation date. You can also add any notes that might assist the clinician during your session. Click ‘Continue’ to proceed.
  • Book gp consultation slideshow 3
    3
    Choose Consultation Time
    You will now see the ‘Consultation Time’ screen. Select your preferred time for the consultation and then click ‘Continue’.
  • Book gp consultation slideshow 4
    4
    Choose Clinician
    On the ‘Choose Clinician’ screen, you’ll be able to view available clinicians and select the one you prefer. You can filter the list by gender and spoken languages. Once you’ve made your selection, click ‘Continue’.
  • Book gp consultation slideshow 5
    5
    Booking Confirmation
    You will now arrive at the ‘Booking Confirmation’ screen, where you can review a summary of your booking. This screen also includes an advisory titled ‘Pre-consultation Requirements’, which offers helpful tips on how to prepare for your live video consultation. Click ‘Continue’ to proceed.
  • Book gp consultation slideshow 6
    6
    Safety Information & Reminders
    You’ll be asked to provide safety information, including: - The address where you will be during the consultation - Emergency contact details You can also opt to receive an SMS reminder 30 minutes before your scheduled video consultation.
  • Book gp consultation slideshow 7
    7
    Final Confirmation
    Click ‘Confirm Booking’ to complete the process. A pop-up will appear to confirm your booking, and you will be redirected to your account homepage. You’ll also receive confirmation via In-App and Push notifications.
scrollable

If I place an order, how do I check out?

Follow the steps below to checkout:

How to Checkout on NowPatient
  • Go to Cart using Account Navigation - order
    1
    Go to Cart using Account Navigation
  • If there is an NHS service item in the Cart - An NHS Exemption Declaration will Pop Up - order
    2
    If there is an NHS service item in the Cart - An NHS Exemption Declaration will Pop Up
  • Complete the NHS Exemption Declaration for each NHS service item - order
    3
    Complete the NHS Exemption Declaration for each NHS service item
  • Select ‘Checkout’ - order
    4
    Select ‘Checkout’
  • Select Delivery Address - order
    5
    Select Delivery Address
  • Select Delivery Method - order
    6
    Select Delivery Method
  • Confirm Billing Address - order
    7
    Confirm Billing Address
  • Review Order - order
    8
    Review Order
  • 9
    Submit Payment
  • Order Completed - order
    10
    Order Completed
  • Return to Account Homepage - order
    11
    Return to Account Homepage
scrollable

Is NowPatient legit and can I trust information from NowPatient?

Yes. NowPatient provides trustworthy and accessible clinical, health education and prescription services. We are also trusted by the NHS to deliver clinical and NHS repeat prescription dispensing across the whole of England. In the United States, we work with over 65,000 pharmacies to deliver considerable costs savings for our users.

NowPatient is operated by experienced licensed medical professionals in the United Kingdom and United States. Our Medical Team can be found here.

Our service is trusted by thousands of patients worldwide. You can read their reviews on our Trustpilot:

NowPatient Trustpilot

Does NowPatient have insurance in place for the services it provides?

Yes. NowPatient is fully insured to provide pharmacy & prescribing services. Insurance not only provides peace of mind but also provides an effective safety net for both you and our clinicians.

Why is it important to choose an online pharmacy and telehealth service that is insured?

Insurance is more than just a financial safeguard, it is a signal of legitimacy and accountability.

We insure our services, so that it:

  • Shows you that we are compliant with all laws and industry standards in the markets that we operate.
  • Shows you that we are committed to standards of professionalism.
  • Reinforces your confidence that you are dealing with a reputable provider.

Who insures your services and which services are insured?

We are insured by the National Pharmacy Association in the UK.

The scope of the services covered include:

  • dispensing of prescriptions
  • telehealth prescribing services.

In addition, all of the clinicians that operate on our platform have their personal indemnity insurance & scope of clinical practice validated and checked before they are able to provide services.

What are NowPatient’s opening hours?

Our office hours are:

UK – Monday-Friday 9am-6pm GMT
US – Monday-Friday 8am-5pm EST

Please note that we are closed at weekends.

In the event of a medical life-threatening emergency please call:

UK – 999
US – 911

In the event of a medical emergency which is not life-threatening please call:

UK – 111