Here's something that surprised me when I first learned it: most of us get only about half the fibre we need. In Canada, women are advised to get about 25 g a day and men about 38 g (CDHF).
Fibre matters because it's food for the good bacteria in your gut, it helps keep you regular, and it helps you feel full. The good news? You don't need a supplement to get more. A few small habits make a big difference. Here are the five I rely on.
1. Make beans a regular thing
Beans are one of the richest everyday sources of fibre. A cup of cooked mung beans has about 15 g, more than half a day's worth for many women. Mung is also the gentlest bean on your tummy, especially when it's sprouted. The Complete Guide to Mung Beans has everything you need to get started.
2. Sip your fibre
This is my favourite trick. Every cup of Moong Pani Golden Broth has 2 g of fibre, because we grind the whole sprouted mung bean, skin and all. One or two cups a day adds up, and it's a warm, savoury habit you'll actually look forward to. Just remember to stir: the golden layer at the bottom is the fibre!
3. Choose a fibre-rich meal once a day
Swap one low-fibre meal for something built on beans or whole grains. In our house, that's often khichari. One serving of our Mild Sprouted Mung Khichari gives you 18% of your daily fibre and 9 g of plant protein, and it's ready in under 20 minutes. Our Sprouted Mung Dal Stew is another easy option.
4. Add a plant to every plate
Vegetables, fruit, nuts, seeds, herbs and whole grains all bring fibre, and variety is great for your gut. Toss a handful of greens into your soup, add berries to breakfast, or snack on a piece of fruit with the skin on. Try to eat a wide range of plants each week. More variety, not perfection.
5. Go slow and drink water
If you're not used to much fibre, add it gradually over a couple of weeks so your gut can adjust. And drink plenty of water. Fibre works best with enough fluid, which is one more reason I love getting some of mine from a warm cup of broth.
Small changes really do add up. Start with one this week, and see how you feel.
— Anu
Read more: Mung Beans and Gut Health: What the Research Says →
Easy fibre, every day
Questions I get asked
How much fibre do I need a day?
In Canada, adult women are advised to get about 25 g of fibre a day and men about 38 g. Most people get only about half that.
What foods are highest in fibre?
Beans, lentils and other pulses are among the best sources. A cup of cooked mung beans has about 15 g. Whole grains, vegetables, fruit, nuts and seeds are great sources too.
Can I get enough fibre without supplements?
Yes. A few simple habits, like eating beans regularly, sipping a fibre-rich broth and adding a plant to every plate, can close the gap with real food.
This article is for general education and isn't medical advice. If you have a digestive condition, speak with your healthcare provider about fibre.
