Fibre for good digestion: 6 foods worth adding
For good digestion and regular bowel movements (ideally every day), you need enough fibre, regular movement and enough fluids. Food is a key part of basic gut support.
Many people think a salad of a few iceberg leaves and a tomato gives them enough fibre, but it doesn’t. Adults need around 25–30 g of fibre a day.
Fibre feeds your beneficial gut bacteria, helps keep your microbiome in balance and supports normal bowel function. The foods below contain insoluble fibre, which adds bulk, gets the gut moving and helps things pass more easily.
1. Buckwheat — 3–4 g of fibre per 100 g (dry). Gentle fibre and resistant starch feed beneficial bacteria and support regularity.
2. Linseed (flaxseed) — 27 g of fibre per 100 g. Gentle on the gut and helps things move along smoothly.
3. Chia seeds — 34 g of fibre per 100 g. They form a gel that gently adds bulk and makes bowel movements more comfortable.
4. Hemp seeds — 4 g of fibre per 100 g (hulled). Light fibre plus healthy fats that support gut movement. Also a great source of protein.
5. Pumpkin seeds — 6 g of fibre per 100 g. Support your gut bacteria and digestion, and provide minerals — a great source of zinc and magnesium.
6. Leafy greens and vegetables — 2–10 g of fibre per 100 g, depending on the type. Vegetables gently stimulate the gut, support your microbiome and digestion, help with regularity, provide electrolytes and support healthy bile flow.
All of these are easy to find at your local supermarket. Add fibre gradually and drink enough water as you increase it.
Want a plan that fits your body and your routine? Book a session →
General information only, not medical advice. If you have a gut condition or ongoing digestive symptoms, please talk to your GP before changing your diet.
Many people think a salad of a few iceberg leaves and a tomato gives them enough fibre, but it doesn’t. Adults need around 25–30 g of fibre a day.
Fibre feeds your beneficial gut bacteria, helps keep your microbiome in balance and supports normal bowel function. The foods below contain insoluble fibre, which adds bulk, gets the gut moving and helps things pass more easily.
1. Buckwheat — 3–4 g of fibre per 100 g (dry). Gentle fibre and resistant starch feed beneficial bacteria and support regularity.
2. Linseed (flaxseed) — 27 g of fibre per 100 g. Gentle on the gut and helps things move along smoothly.
3. Chia seeds — 34 g of fibre per 100 g. They form a gel that gently adds bulk and makes bowel movements more comfortable.
4. Hemp seeds — 4 g of fibre per 100 g (hulled). Light fibre plus healthy fats that support gut movement. Also a great source of protein.
5. Pumpkin seeds — 6 g of fibre per 100 g. Support your gut bacteria and digestion, and provide minerals — a great source of zinc and magnesium.
6. Leafy greens and vegetables — 2–10 g of fibre per 100 g, depending on the type. Vegetables gently stimulate the gut, support your microbiome and digestion, help with regularity, provide electrolytes and support healthy bile flow.
All of these are easy to find at your local supermarket. Add fibre gradually and drink enough water as you increase it.
Want a plan that fits your body and your routine? Book a session →
General information only, not medical advice. If you have a gut condition or ongoing digestive symptoms, please talk to your GP before changing your diet.
