Fibremaxxing: the best budget hacks

While we frequently hear about the importance of protein or the dangers of too much sugar, fibre has been sat on the sidelines for years - until now that is, as the concept of fibremaxxing takes social media by storm. However we should of course exercise some caution when it comes to the latest social media frenzy, given not all the posts you read will be based on credible evidence

For example, fibre is essential for maintaining digestive health, supporting your heart and cardovascular system, balancing blood sugar and helping you manage your weight. Plus, the good news is, you don't need to spend a fortune to boost the fibre in your diet because there are plenty of budget-friendly foods that are packed with this vital nutrient. That said, don’t forget, as with most things in life, balance is key, too much fibre can adversely impact your appetite which may mean you miss out on important nutrients like protein and fat and in extreme cases, a very high fibre diet may lead to bowel blockages.

Below, we'll explore why fibre matters and introduce you to cheap, high-fibre foods that can help you eat well on a budget

Discover our gut-friendly recipes, find out the top probiotic foods and why eating 30 plant foods a week supports good gut health.

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.

12 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 or 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 5.7g of fibre per 80g (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. Lentils

Lentils are one of the cheapest sources of fibre and a 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 5.1g per 100g (green, cooked).

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

3. 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 much of their nutritional value.

Fibre content: about 4.4g per 80g (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.

4. 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 4.2g per two slices.

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

Check out the healthiest breads.

5. 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 flakes are widely available, and may be on offer at supermarkets, they can be enjoyed with milk or a plant-based alternative.

Fibre content: around 4g in an average 30g serving

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

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 3.1g per 80g (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. 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 2.7g per 180g serving (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.

8. Sweetcorn

Sweetcorn is high in both the soluble and insoluble types of fibre, making it particularly useful.

Fibre content: 2.5g per 80g serving

How to use: we love sweetcorn kernels in fritters or add a can of sweetcorn to a pasta dish to boost its fibre contribution, try our prawn, sweetcorn and runner bean pasta.

9. Prunes

Packed with fibre, prunes also contain sorbitol and water, this means eating them may stimulate a bowel movement making them a natural laxative.

Fibre content: 2.3g in a 30g serving

How to use: use in sweet and savoury dishes, we love them in our quinoa stew with squash, prunes and pomegranate.

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.

11. 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 1.5g per 150g of porridge with semi-skimmed cow's milk.

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

12. 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 1.2g 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.

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 of fibre are important, and a well-balanced diet should include a variety of fibre-rich foods. Eating adequate amounts 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 do not get enough fibre. The NHS recommends adults aim for at least 30g of fibre a day, but the average intake is closer to 18g.

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. A product considered to be a ‘source of fibre’ contributes 3g fibre per 100g and those considered ‘high in fibre’ contributes 6g per 100g

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 the ones we’ve show-cased can 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 always increase your fibre intake gradually and drink plenty of water for best results.

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