Health trends may come and go faster than you can say “TikTok made me do it”, but current darling, dietary fibre, is the real deal. From a renewed focus on supporting digestive health and immune function with gut health superfoods, to fibremaxxing, there is plenty of noise that all comes back to one simple concept: eat more fibre. Here are some easy ways to do that every day without even trying.

Upgrade your carbs

Whether it’s cereal for breakfast, or a sandwich or wrap for lunch, the key to optimising your daily intake of dietary fibre is to ensure your daily staples have a wholegrain or wholemeal base. Often, we find ourselves picking up foods on the go, and in most cases, the carbs on offer are white, and as such not offering nearly as much fibre as we need.

Bread and wraps

Swap white, sourdough, or plain wraps for high-fibre wholemeal, multigrain, rye, or seed-packed options. As a reference, your daily bread or wraps should be adding at least 3-5g of dietary fibre per serve and while sourdough may sound healthier, generally the options at cafes and bakeries are made with white flour.

Breakfast staples

Choose multigrain or high-bran cereals over refined varieties, and toss oats or bran straight into smoothies. When checking breakfast cereal or granola packets, keep in mind that the higher percentage of wholegrains the breakfast cereal offers, the higher the natural dietary fibre content will be.

Natural sources of dietary fibre from wholegrains, seeds, fruits and nuts are better options nutritionally than more processed dietary fibre like chicory root and insulin which are often added to bars, cereals and breads to increase the fibre content.

Pasta and rice

There is a growing range of wholemeal, wholegrain and legume pasta options which are all significantly higher in fibre than regular white pasta. In the case of rice, seek out brown or black varieties where possible, or one of the growing ranges of mixed grain and rice quick-cook options that can offer as much as 5-8g of dietary fibre per serve, compared to less than 1g for regular white rice.

Sneak vegies into every meal

With fewer than one in 10 Aussies getting the recommended five serves of vegetables a day, and even less the 7-10 serves to support the goal of optimal health and longevity, there are plenty of reasons including boosting our intake of dietary fibre that come from increasing veggie intake across all of our meals.

Grate and blend

Adding a mix of grated zucchini and carrots, or spinach or silverbeet, into scrambled eggs, pasta sauce bases like bolognese, porridge, or smoothies not only significantly increases nutrient intake, but fibre intake as well. Frozen spinach and kale can also be cost-effective options that slip easily into a number of meals without negatively impacting the flavour.

Keep the skins on

Whether you are mashing vegetables, adding them to smoothies or grating them into dishes, you get extra dietary fibre from vegetables when you leave the skin on. The same goes for fruits, and if you are especially keen, the skins on nutrient-packed kiwifruit and bananas are edible, too.

Know the easy add-ins

Budget-friendly and fibre-rich frozen peas can be added to a wide range of mixed dishes including pasta, risotto and stir-fries. Baby cucumbers and carrots are an easy side to enjoy with your favourite sandwich or wrap, while a starter of pre-made vegetable-rich soups add extra nutrients and dietary fibre to any main meal.

Learn to love legumes

If there is one food Aussies should be eating more of, if only for the cost-effective nature of such a nutrient-rich food, it is legumes. There are so many varieties that can easily be worked into many meals, whilst adding loads of protein and dietary fibre.

Swap in with mince

Whether you are making spaghetti bolognese, chilli con carne or a sang choy bao, throw in a can of your favourite beans to make any amount of mince go a lot further.

Embrace baked beans

Ever-versatile baked beans can be added to any hot breakfast, enjoyed with crackers or even as a light meal, adding a massive 6-8 grams of dietary fibre per serve. If you prefer lower sugar options, it is also easy to make your own using a cannellini or white beans.

Eat more edamame

Soy beans are especially nutrient rich, and an easy addition to all of your favourite Asian dishes whether they are enjoyed as a side dish with sushi, added to salads or even as a dried, protein-packed snack.

Sprinkle in seeds and nuts

Not only are seeds and nuts extremely nutrient rich — offering nutrients including zinc, selenium, magnesium and plant-based omega-3s — but they are also rich in dietary fibre.

Breakfast boosters

Stir a tablespoon of chia, flaxseed or pepitas into any mix of cereal, oats, yoghurt or smoothies for a protein, fibre and good fat hit. Or opt for one of the growing ranges of breakfast toppers or nut spreads which offer a mix of nuts and seeds, and as such a mix of nutrients.

Your favourite salads

A little crunch goes a long way in a salad, and a few roasted nuts or a sprinkle of seeds adds texture and flavour to any salad. Even better, try roasting your favourite nuts or seeds with a little honey or maple syrup for an even tastier salad topper.

A go-to snack

Get in the habit of pre-packing 20-30g of mix nuts and seeds into mini snack bags and grab one each day to team with fruit, cheese or yoghurt as a filling a fibre-rich mid-morning or afternoon snack on the go.