Start with the meals you already make
Fibre is found in foods such as pulses, whole grains, vegetables, fruit, nuts and seeds. The NHS recommends adults aim for 30 g a day. Getting fibre from different foods gives you a wider range of nutrients and more ways to include it throughout the day.
Add fibre a little at a time
Try oats and berries for breakfast, lentils in a tomato sauce or a jacket potato with beans. If you change how much fibre you eat, build up gradually and keep drinking fluids.
Get advice that fits your needs
If you have ongoing digestive symptoms or follow a diet for a medical condition, ask a GP or registered dietitian how to adapt general guidance.