Swap White Bread to Soy and Linseed bread: White bread has about 0.9g of fibre per slice which is more than three times less then the 3.5g of fibre you can get from a slice of Soy and Linseed Bread.
Add a tablespoon of flaxseed, chia seeds or psyllium husk to your cereal or smoothie: One tablespoon of flaxseed (also known as linseed), chia seeds or psyllium husk can add an extra 3 grams of fibre to your breakfast without too much extra preparation.
Choose a High Fibre Cereal: Our old favourite cereals such as rice bubbles, cornflakes and Nutrigrain are surprisingly low in fibre, swapping them for muesli that contains lots of nuts and seeds or choosing a cereal that contains some form of bran can be help boost your fibre intake.
Swap Margarine for avocado: One quarter of an avocado has about 3.3g of fibre compared to margarine and butter that has absolutely no fibre!
Try a new food such as artichokes or edamame: Artichokes are currently in season and are packed with up to 10g of fibre per artichoke. Edamame (immature soy bean) is another great vegetable to try, with 4 grams of fibre per ½ cup. Edamame can be found in the freezer section of your local supermarket or at any good Asian grocer.
Fibre Supplements can help: It is important to talk to your health professional before trialling a new fibre supplement as they can interact with medication, affect the absorption of certain vitamins and minerals and even worsen gut issues if it’s not the right one for you. Each Fibre supplement is different and are designed specifically for different health conditions.
Make sure you increase your fluid intake too: If you increase your fibre intake it is vital that you make sure you are also drinking enough water.
Not drinking enough water and increasing your fibre can actually worsen constipation and gut issues.