How to get 25g fibre every day? Nutritionist shares cheat sheet of 10 foods to hit your daily goal without forcing down bowls of raw salad

Trying to get enough fibre every day does not mean forcing yourself to eat huge bowls of raw cucumber, tomato and cabbage. There are plenty of easier, and tastier, ways to add fibre to your meals.

Nutritionist Lovneet Batra recently shared some simple tips on Instagram, suggesting that people focus on whole grains, pulses, fruits and seeds rather than relying only on raw vegetables. A few everyday swaps can make it much easier to work towards a daily fibre intake of around 25g.

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Start with fibre-rich grains like dalia, ragi and jowar

One easy way to increase fibre is to rethink your usual staples. Instead of always reaching for refined grains, try adding dalia, ragi and jowar to your meals.


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Batra recommends these grains as simple options that can be worked into regular meals. For example, two ragi rotis can provide around 6g of fibre, while a cup of cooked quinoa or dalia provides roughly 5g, depending on the preparation and serving size.

You do not have to completely overhaul your diet either. Swapping some of your usual staples for whole grains is a simple place to start.

Add more dal, rajma and chana to your meals

Pulses and legumes are another easy way to boost your fibre intake. Dal, rajma, chana and lobia can be added to meals without much extra effort.

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According to the figures shared by Batra, a cup of cooked rajma or chana can provide around 11g of fibre, while a cup of cooked lobia contains about 10g.

Adding a bowl of dal to lunch or dinner, or including beans in a meal, can therefore make a noticeable difference to your daily fibre intake.

Swap processed snacks for whole fruits

If your usual afternoon snack is biscuits, crisps or another processed option, try reaching for whole fruit instead.

Batra recommends fruits such as guava and apples as simple snack choices. A whole guava provides around 5g of fibre, while an apple eaten with its skin can provide roughly 4g.

Pomegranate is another option, with one serving providing around 4g of fibre. Eating whole fruit rather than relying on juices also helps you retain the fruit's natural fibre.

Add flaxseeds to curd or smoothies

Want a low-effort fibre boost? Seeds can help.

Batra suggests adding flaxseeds to everyday foods such as curd, smoothies or meals. Two tablespoons of flaxseeds can provide around 6g of fibre, although the exact amount can vary by product and serving size.

You can simply sprinkle them over breakfast or mix them into curd rather than creating a completely separate dish.

Eat a wider variety of plant-based foods

Getting enough fibre is not just about hitting a number. Batra also recommends eating at least 10 different plant-based foods each week.

That could mean rotating your grains, vegetables, fruits, pulses, nuts and seeds instead of eating the same few foods every day.

A more varied diet can also help you consume different types of dietary fibre and other nutrients.

Drink enough water when increasing fibre

One thing that is easy to overlook when increasing fibre is your fluid intake.

If you suddenly add lots of high-fibre foods to your diet without drinking enough fluids, you may experience digestive discomfort such as bloating or constipation. Batra suggests estimating daily water needs by multiplying body weight in kilograms by 0.04.

However, individual fluid needs vary depending on factors such as activity levels, weather and health conditions, so this should only be treated as a general guide.

How to reach 25g fibre without forcing down raw vegetables

The easiest approach is to spread fibre across your meals rather than trying to get it all at once. You could have dalia or another whole grain at breakfast, include dal or beans at lunch, eat a whole fruit as a snack and add vegetables and seeds to your other meals.

As Batra pointed out on Instagram, “Hitting your daily fiber target doesn’t mean forcing down bowls of raw salad”. Small, regular changes to your everyday meals can make reaching your fibre goal much more manageable.

Note: Fibre requirements vary from person to person. If you are not used to eating much fibre, increase your intake gradually and drink enough fluids to help your digestive system adjust.


Disclaimer: This article is intended for general informational purposes only and should not be considered a substitute for professional medical advice, diagnosis or treatment. Always consult a qualified healthcare professional before making significant changes to your diet, particularly if you have an existing health condition or specific dietary requirements.