Start with an easy swap
Higher-fibre starchy foods, beans, lentils, vegetables, fruit, nuts and seeds can all contribute fibre. You do not need a specialist product. Try a wholegrain version of something you already eat, or add a food you like to a familiar recipe.
Build variety at a comfortable pace
A breakfast of oats, a meal with beans, or a piece of fruit are different opportunities across the day. Make changes gradually if a sudden increase causes digestive discomfort, and keep drinking fluids. Persistent or concerning digestive symptoms deserve medical advice.
- Choose one meal to change first.
- Check whether a wholegrain option fits your taste and budget.
- Keep a second option for days when you cannot cook.
A common mistake
Adding a large amount of one “superfood” instead of building a varied eating pattern.
Try this next
Choose a fibre-containing food you enjoy and include it in your next shop.
Evidence & sources
NHS guidance supports increasing dietary fibre through varied foods. Digestive conditions and medically prescribed diets can change what is appropriate for you.
- How to get more fibre into your dietNHS (opens in a new tab)
- Starchy foods and carbohydratesNHS (opens in a new tab)
Sources consulted on 26 September 2026. Links are for further reading; inclusion does not imply endorsement of VANTA. Practical examples are editorial suggestions, not individually tested plans or medical advice.