Fibre is one of those quiet nutrients that supports digestion, blood sugar control and heart health. Yet many people fall short of the recommended amount. The good news: you can increase fibre without completely overhauling your diet.
Start where you are. If you eat white rice or bread most days, try swapping one portion for brown rice, whole wheat roti or multigrain bread a few times a week. Over time, you can increase the frequency if you like the change.
Add a handful of vegetables to meals you already eat. Toss grated carrots or chopped capsicum into omelettes, mix extra veggies into dals and curries, or keep a simple salad of cucumber, tomato and leafy greens on the side.
Snacks are another easy place to upgrade. Replace at least one packet of chips or biscuits with roasted chana, nuts, seeds, or fruit. A banana, apple with skin, pear or orange all bring fibre plus natural sweetness.
If you increase fibre, also increase water intake slightly to help your gut adjust. Go slowly; a massive sudden jump can cause bloating. These small tweaks, repeated daily, quietly shift your overall fibre intake in the right direction.