Increasing your fibre intake is a good way to get healthy!  It promotes bowel movements in a natural way, by absorbing water and swelling in your digestive tract, encouraging motion and preventing constipation.  It is indigestible, which means you absorb no energy from it, and interferes with the absorption of fat which assists in keeping cholesterol levels in control.  Fibre takes longer to chew and digest, making you feel fuller for longer, helping with weight loss.  Most foods that are rich in fibre are also low in fat and are good sources of other nutrients.  It is clear that having the right amount of fibre a day is beneficial!

Aim to eat 30g of fibre per day, and remember to increase your water consumption as fibre absorbs water.  This can be achieved by doing the following:


8-10g Fibre at Breakfast, examples

2 tbsp muesli with 1 tbsp high bulk fibre bran with a grated apple and Bulgarian yoghurt

1 cup oats with a sliced banana and toasted almonds

1 cup strawberries with 2 tbsp muesli and 2 tbsp oat bran with Bulgarian yoghurt

1 slice health loaf with 2 tbsp baked beans and a fruit


2-4g Fibre snack, examples

1 apple

1 yoghurt with a cup of strawberries

Vegetable crudités with hummus dip or cottage cheese dip

Biltong and almonds

Ryvita with cottage cheese


8-10g Fibre at Lunch, examples

Chickpea salad

Quinoa salad

Tuna and bean salad with 1-2 ryvita

Open sandwich with peanut butter and sliced nectarine and side salad with avo

Green salad with peas and avo and chicken


2-4g Fibre snack, examples

2 cups popcorn

1 pear

1 orange

Handful almonds

4 provita with ¼ avo


8-10g Fibre at Supper, examples

Fish with roasted vegetables and sweet potato

Wholewheat cous cous salad with steak

1 cup wholewheat pasta with smoked salmon, cottage cheese and asparagus drizzled with olive oil and lemon juice

Cottage pie (with kidney beans mixed into the mince) and sweet potato mash with mixed green veg