10 cheap ways to get enough fibre

Why is fibre so important?

Fibre, sometimes called roughage, is a type of carbohydrate found in plant-based foods. Unlike other carbs, fibre isn't digested by the body. Instead, it passes relatively intact through the digestive system, providing a range of health benefits along the way.

There are two main types of dietary fibre:

• Soluble fibre dissolves in water to form a gel-like substance that moves slowly through the digestive tract. It can help prevent constipation, lower blood cholesterol and balance glucose levels. Foods rich in soluble fibre include oats, legumes, apples and citrus fruits.
• Insoluble fibre does not dissolve in water, and adds bulk to our stools, which helps promote regular bowel movements and prevents constipation. Insoluble fibre is an essential fuel for our gut bacteria. It is found in wholegrains, nuts and many vegetables.

Both types are important, and a well-balanced diet should include a variety.

A diet rich in fibre has been linked to a lower risk of heart disease, type 2 diabetes, certain cancers and digestive disorders. It also helps you feel fuller for longer, which can support healthy weight management. Despite these benefits, most people in the UK don't get enough fibre. The NHS recommends adults aim for at least 30g of fibre a day, but the average intake is closer to 18g.

So, how can you increase your fibre intake without blowing your budget? The answer lies in some simple, affordable foods that are easy to find in any supermarket.

10 cheap high-fibre foods you should be eating

1. Beans (kidney, black, cannellini, and more)

Beans are a powerhouse when it comes to fibre and protein, making them a staple for anyone looking to eat healthily on a budget. Whether you choose kidney beans, black beans, cannellini beans and butter beans, you'll be getting a good dose of fibre for very little money. Tinned beans are especially affordable and convenient, and dried beans are even cheaper if you don't mind soaking and cooking them yourself.

Fibre content: black beans contain 8.7g of fibre per 100g (varies slightly depending on the type of bean).

How to use: add beans to burritos, stews, salads, or make a hearty bean chilli. They also work well in curries or blended into dips. Try these delicious Greek-style baked beans with tomatoes, lemon, feta and dill.

2. Brown rice

Brown rice is a wholegrain, meaning it retains the bran and germ that are removed in white rice. This makes it much higher in fibre and other nutrients. It's a fantastic base for a range of dishes and is more filling than white rice, too.

Fibre content: around 2g per 100g (cooked).

How to use: add brown rice to our chicken & leek stir-fry, serve with veggie chilli or make rice tabbouleh with eggs and beans for a fibre-rich lunch.

3. Bran flake cereal

Bran flakes are a classic breakfast choice for anyone looking to boost their fibre intake. They're usually made from wheat bran, which is particularly high in insoluble fibre. Bran flake cereals are widely available, may be on offer at supermarkets, and can be enjoyed with milk or a plant-based alternative.

Fibre content: around 16g per 100g.

How to use: eat bran flakes with milk and sliced fruit for breakfast, or sprinkle them on top of yogurt for a crunchy snack.

4. Oats

Oats are another breakfast staple that packs a serious fibre punch. They're rich in soluble fibre, particularly a type called beta-glucan, which has been shown to help lower cholesterol.

Fibre content: approximately 1.4g per 150g of porridge with whole cow's milk.

How to use: make porridge or our easy, creamy overnight oats, blitz into energising smoothies and make your own granola.

5. Lentils

Lentils are one of the cheapest sources of both fibre and plant-based protein. They are incredibly versatile and easy to cook. Whether you go for red, green, or brown lentils, you're getting plenty of fibre for your money.

Fibre content: around 8g per 100g (cooked).

How to use: add lentils to soups, stews, curries, or healthy, hearty salads. They also make excellent veggie burgers.

6. Carrots

Carrots are not only affordable and widely available, but they're also a good source of fibre, especially when eaten raw. They're sweet, crunchy and can be eaten as a snack or added to a variety of dishes.

Fibre content: about 2.8g per 100g (raw).

How to use: enjoy carrot sticks with hummus, grate them into wraps, add roasted to a lightly spiced lentil & feta salad and blend into soups.

7. Wholemeal bread

Switching from white bread to wholemeal is one of the simplest ways to increase your fibre intake. Wholemeal bread is made from flour that contains all parts of the grain, providing more fibre and nutrients.

Fibre content: around 3.8g per two slices.

How to use: use wholemeal bread for sandwiches, toast, or as a base for homemade beans on toast – a classic high-fibre meal.

8. Frozen peas

Frozen peas are not only cheap and convenient, but they're also surprisingly high in fibre and protein. Plus, they're frozen soon after picking which means they retain their nutrients.

Fibre content: about 5g per 100g (cooked).

How to use: eat peas on toast, add to asparagus & lemon spaghetti, comforting soup, or simply serve as a side with your main meal.

9. Apples

Apples are a budget-friendly fruit that provides a good amount of fibre, particularly if you eat the skin. They're perfect as a snack or can be added to both sweet and savoury dishes.

Fibre content: around 2.4g per medium apple (with skin).

How to use: add chopped apple to your favourite breakfast, cook into porridge, or add them to a Waldorf salad for a touch of sweetness and crunch.

10. Potatoes

Potatoes are a staple in many British households, and when you eat them with the skin on, they become a decent source of fibre. They're also incredibly versatile and inexpensive.

Fibre content: about 2g per 100g (boiled with skin).

How to use: bake, boil, or roast potatoes with the skin left on. Try jacket potatoes topped with beans, or slice new potatoes into salads.

Tips for including fibre in your diet

Try these easy ways to up your fibre intake and improve your health:

• Make gradual changes: if you're not used to eating much fibre, increase your intake slowly to avoid digestive discomfort
• Drink plenty of water: fibre works best when you drink enough fluids, helping to keep your digestive system moving smoothly
• Mix and match: combine several high-fibre foods in one meal for an even bigger boost
• Read labels: when buying packaged foods like bread or cereal, check the nutrition label for fibre content

So, are there cheap ways to eat more fibre?

Fibre is a crucial part of a healthy diet, supporting digestion, heart health and aiding weight management. Unfortunately, most people don't get enough, but boosting your fibre intake doesn't have to be expensive. Affordable foods like beans, brown rice, bran flake cereal, oats, lentils, carrots, wholemeal bread, frozen peas, apples, and potatoes can all help you reach your daily fibre goals without stretching your budget. By making a few simple swaps and including more of these foods in your meals, you can enjoy all the health benefits of a high-fibre diet while keeping your food costs down. Remember to increase your fibre gradually and drink plenty of water for best results.

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