High fiber diet

Its never been easier to love a high fiber diet and transform your gut health. So, here’s how much fiber you need and how you get it?

Lately the whole world has taken an interest in high fiber diets – with the World Health Organisation demonstrating that most of us aren’t getting enough of it every day. Tracking your daily fiber intake can help you check how gut lovin’ your diet really is, and the potential this can have on your overall health is very exciting. At Genius we love innovating with the best fiber packed gluten free foods so that you can eat more of it easily. Fiber has so many important functions in the body and the different types all have various roles to play. For some fab fiber facts, click here. Not only that but there are so many truly delicious ways to include fiber in your diet throughout the day, proving that it’s a whole lot simpler than you might think.

What are the benefits of eating high fiber foods then?

Benefits of high fiber foods are being revealed all the time. It ranges from its role in keeping our bowels healthy (and helping us to go to the toilet more!) to understanding the impact it can have on protecting our long-term health. A recent report looking at over 150 studies found our risk of developing cardiovascular disease (including heart attack and stroke), colorectal cancer and type 2 diabetes was significantly reduced by eating a high fiber diet. Wow.

There are more exciting developments showing the potential a high fiber diet has to keep gut bacteria thriving. Did you know, these bacteria hold the key to many aspects of our health? For example the likelihood of developing anxiety or depression has been linked to gut health. People diagnosed with depression sometimes don’t have the right mix or quantity of bacteria in their guts and when this is altered, it seems that for some, their happiness scores do improve.

How much fiber do I need in a day?

When researchers looked at all the studies investigating high fiber foods and their impact on health, they found that eating around 30g of fiber per day can have significant health benefits. It’s obvious that this is a challenge, as currently men are only eating 50% of this guideline, and women even less at just 25%. It may sound like everyone needs a complete fiber diet overhaul but we are here to take you on this high fiber journey one simple step at a time. Buckle up!


This daily recommendation sounds a stretch but is 100% doable, it really is! Our gut lovin’ range is a tasty way to boost your fiber intake with more fiber per mouthful than standard breads, rolls and wraps. There are also plenty of other options on the shelves so let’s take a look at what foods are high in fiber.

So what foods are high in fiber?

  • Lentils, beans and peas
  • Fruit and vegetables (especially with their delicious skins on)
  • Nuts and seeds
  • Foods with added fiber, for example yogurt or bread
  • Wholegrains (when the whole grain is used – not just a part of it) – Gluten Free Wholegrains include Quinoa, Wild Rice, Buckwheat & Sorghum.

If we are all going to successfully boost our daily fiber intake, we need easy and practical ways to do so. At Genius we use prebiotic fibers in our gut lovin’ range so staples such as bread and rolls can provide even more sources of fiber in a totally scrumptious way, without having to eat loads more food!

How else can I eat a high fiber diet the easy way?

So, taking into account what foods are high in fiber we can create a few fiber ‘foundations’ that will really help to increase your daily fiber intake:

Every Single Meal

Make high fiber sides a part of each meal. A balanced meal should consist of some carbohydrate (starchy food), protein (meat, fish or plant-based) and vegetables. If the starchy foods are a source of fiber, then this really helps. These include gluten free bread, soba noodles, skin-on potatoes, wholegrain pasta or pasta made from veggies like chickpea or lentil.

5 a day

We’ve all heard that we should hit 5 fruits & veg a day, but experts believe we would all benefit from eating even more than this. Have a think about how you can include different fruit and veggies into meals and snacks and check out our recipes for more inspiration.

Snack Right

Snack on high fiber foods like wholegrains, pulses, nuts or seeds as well as fruit and vegetables. Placing a fruit bowl within easy reach can help! For more tips on increasing your fiber intake check out our top 10 here.

Gluten Free? No Problem

Cereals and cereal products are our biggest fiber provider, making up around 40% of our daily fiber intake. Providing healthy, tasty gluten-free options is at the heart of everything we do at Genius to boost your daily fiber intake with ease. A single serving of Genius Superpowered Seeded Bread, for example contains 6g fiber.

Simple Swaps

None of us really have time to count up how much fiber we’re eating in a day, so making sensible swaps on a regular basis and creating some good habits is the key to ensuring there are always sources of fiber in our diets. With handy simple swaps like these, you’ll be on your way to a high fiber diet in no time. Amazing!

What things do I need to consider when increasing my daily fiber intake?

Don’t try to go all the way to 30g on day one! Increase your fiber gradually, ideally over the course of a month. When eating more high fiber foods, the bowel motions you produce are likely to get a little bulkier. Don’t worry, this is a good thing! But you should drink plenty of water as this will help things through your bowel more easily to avoid short-term constipation. Guzzle that water!

What about fiber supplements?

Fiber Supplements can be helpful but will generally only contain one lonely type of fiber. Food on the other hand contains multiple types and variety is what keeps our gut bacteria thriving.

Should I be worried about incorporating more high fiber foods?

Fiber is found in many carbohydrate foods so some people worry that increasing their daily fiber intake will have a negative impact on their body weight. Interestingly, some studies have shown that the opposite is true as diets rich in fiber are associated with weight loss. This is because fiber keeps us feeling full and helps to regulate our blood sugar levels across the day.

Hopefully now a high fiber diet feels achievable and tasty too!