A kitchen bench with yoghurt, oats, fruit and a glass of water on a weekday morning

How to Increase Your Fibre Intake (Without Overhauling Your Diet)

By Kevin · Founder, Ryedical · Updated 17 July 2026

The reliable way to increase your fibre intake is to add fibre to meals you already eat rather than redesigning your diet: swap refined grains for wholegrain versions, keep the skins on fruit and vegetables, let legumes disappear into meals you already cook, and top what you already eat with a concentrated source like bran or seeds. Increase gradually and drink more water as you go.

That's the whole method. Here's how each part works in practice.

Start with swaps, not additions

The easiest fibre is the fibre that replaces something you were eating anyway. White bread to wholegrain bread. White rice to brown rice or barley. Standard pasta to wholemeal. Each swap adds a few grams without adding a single new dish to your week.

Top what you already eat

Toppers are the lowest-effort move in the whole list, because nothing about the meal changes except what lands on it. A tablespoon of rye bran over yoghurt or stirred into overnight oats adds about 5g. A tablespoon of chia or linseed adds 2 to 3g. A handful of nuts on a salad adds about 3g. If you eat breakfast every day, a topper alone can close a quarter of the gap between average intake and the target.

Let legumes disappear into meals

Half a cup of lentils adds about 6g, and lentils vanish into bolognese, soups, and curries without changing how the meal tastes. A can of chickpeas or beans through a salad or tray bake does the same job. You don't need to become someone who cooks legume dishes; you need legumes inside the dishes you already cook.

Keep the skin on

A surprising amount of fruit and vegetable fibre lives in or just under the skin. Apples, pears, potatoes, cucumbers, carrots: wash them and leave them dressed. It's free fibre for zero effort.

Go slowly and drink water

This is the step people skip, and it's why fibre pushes fail. A sudden jump can cause bloating and wind while your gut adjusts. Add one change at a time, give it a week, then add the next. Fibre also draws water into the digestive tract, so drink more as your intake rises; fibre without fluid can be counterproductive.

Where Ryedical fits

Ryedical is 100% cold-processed rye bran, and the routine is deliberately simple: one tablespoon into whatever you're already eating. That's the whole routine. One serve is one tablespoon (13g), which adds about 5g of dietary fibre, and we recommend 1.5 to 2 serves a day†.

It's best used cold or at room temperature, not in cooking or baking. Three easy ways in:

Blend. Add to smoothies, cold drinks, or shakes.
Top. Sprinkle over yoghurt, oats, fruit, or cereal.
Mix. Stir into overnight oats, dips, or cold bowls.

Note that rye bran contains gluten and is not suitable for people with coeliac disease or non-coeliac gluten sensitivity; rye also contains naturally occurring FODMAPs, so introduce it slowly if you have IBS.

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What a realistic day looks like

Overnight oats with a tablespoon of Ryedical rye bran and a sliced apple at breakfast. A sandwich on wholegrain bread at lunch, then a yoghurt bowl in the afternoon with a second tablespoon of Ryedical sprinkled over the top. Dinner as normal, with half a cup of lentils folded into the sauce and the vegetables left unpeeled. That day lands around 30g, both Ryedical serves used cold, and not a single unfamiliar meal in it.

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