Feeling hungry soon after meals? Delhi nutritionist shares 7 simple food swaps to add more fibre to your diet

Feeling hungry again shortly after a meal can make it harder to stick to healthy eating habits and may leave you reaching for unnecessary snacks. The quality of your meal matters, especially when it comes to fibre, a nutrient that supports digestion, adds bulk and can improve satiety. Fibre-rich foods can also help slow digestion and support steadier blood sugar levels. Delhi nutritionist Lovneet Batra has shared on Instagram simple food swaps that can significantly increase the fibre content of everyday meals, helping make them more filling and gut-friendly without complicated dietary changes.

Add greens to your eggs

Two scrambled eggs provide virtually no fibre, but adding a palak roti and vegetables can take the meal to around 5g of fibre. The swap adds leafy greens and vegetables, which contribute fibre while also increasing meal volume. Since fibre-rich plant foods can help with fullness, this combination may keep hunger at bay for longer.

Upgrade cereal to overnight oats

A cup of milk with cornflakes provides only about 1g of fibre, whereas overnight oats with flax and chia can provide around 10g. Oats contain beta-glucan, a soluble fibre that can slow digestion and increase satiety. Chia and flaxseeds further boost the fibre content, making this a more substantial breakfast.

Swap toast and jam

A butter toast with jam may provide around 1g of fibre. Replacing it with whole-wheat bread topped with hummus and avocado can raise the fibre content to about 6g. Whole grains retain more fibre than refined grains, while avocado and chickpeas add plant-based fibre.

Eat fruit instead of juice

A 300ml glass of fresh fruit juice may contain little to no fibre, while eating a whole apple or pear can provide around 5g. Whole fruits retain their fibre and are generally more satisfying than juice, which is easier to consume quickly.

Make oats more wholesome

An instant-oats bowl may provide about 3g of fibre, but adding an apple to ragi porridge can take the meal to around 8g. Ragi and fruit provide different sources of plant fibre, while the apple also adds water and naturally occurring nutrients. A varied intake of whole grains and fruits supports digestive health.

Choose dahlia over upma

Vegetable upma provides around 3g of fibre, while vegetable dahlia can offer approximately 6g. Using minimally processed whole grains is one way to increase fibre intake, as the bran and other grain components contribute fibre and can slow the breakdown of carbohydrates.

Build a fibre-rich yoghurt bowl

Flavoured Greek yoghurt may provide little to no fibre, depending on the product. Adding chia, cocoa and honey to plain yoghurt can raise the meal to around 5g of fibre. Chia is particularly useful for boosting fibre, while a varied diet containing seeds, fruits, vegetables and whole grains helps support beneficial gut microbes.