Why Fibre Matters (& Delicious Ways to Get More of It)

Gut health, plant diversity, 30 plants a week – fibre is at the centre of the biggest food conversation right now. Here's what you need to know, and how to eat more of it without changing the way you cook.

23 July 2026 Read time: 4 minutes

Fibre is having a moment.

From gut health podcasts to bestselling nutrition books, everyone's talking about the importance of getting more fibre. Yet despite the growing hype, most of us still aren't eating enough of it.

The good news? Increasing your fibre intake doesn't have to involve major lifestyle changes. In fact, some of the easiest and most delicious ways to eat more fibre are already sitting in your kitchen cupboard: lentils, beans and whole grains.

At Merchant Gourmet, we're passionate about making these fibre-rich ingredients easy to enjoy. Whether it's Puy Lentils stirred through a salad, a pouch of our 5 Glorious Grains folded into a grain bowl, or hearty beans added to a warming stew, small changes can make a big difference.

What Is Fibre and Why Is It Important?

Fibre is a type of carbohydrate found in plant foods that our bodies can't fully digest.

As it moves through the digestive system, fibre helps support digestion, contributes to feelings of fullness and provides food for the trillions of microbes living in our gut.

Research increasingly shows that diverse, fibre-rich diets can help support a healthy gut microbiome, which is why fibre has become such a hot topic in recent years.

The challenge is that many of us are eating far fewer fibre-rich whole foods than previous generations, often relying on highly processed foods that contain much less fibre.

The Plant Diversity Connection

If you've come across the recommendation to eat 30 different plants a week, fibre is one of the reasons why.

Different plants provide different types of fibre, helping to nourish a wider variety of gut microbes. Pulses, beans, lentils and whole grains are particularly valuable because they deliver both fibre and plant diversity in one ingredient.

A simple grain bowl topped with lentils, beans, vegetables, herbs and seeds can quickly contribute multiple plant points towards your weekly target.

The Easiest High-Fibre Foods to Add to Your Diet

When it comes to boosting fibre intake, you don't need to reinvent your meals. Focus on adding more naturally fibre-rich ingredients that can slot into dishes you already love.

Lentils

Puy Lentils and Beluga Lentils are some of the hardest-working ingredients in the kitchen. Their firm texture makes them perfect for salads, curries, soups and bolognese sauces, while their naturally high fibre content helps make meals more satisfying.

Try:

Beans

Beans are one of the easiest ways to add more fibre to everyday meals. From our 5-Bean Medley to Giant Butter Beans and Jumbo Chickpeas, they're brilliant in soups, stews, tacos, salads and grain bowls.

Try:

Whole Grains

Whole grains are often overlooked in the fibre conversation, yet they're one of the simplest ways to boost your intake. Ingredients like quinoa, spelt, wheatberries and black barley add texture, nutty flavour and valuable fibre to meals.

Try:

Fibre-Packed Products We Love

5 Glorious Grains

If you're looking for an easy fibre win, our 5 Glorious Grains is hard to beat.

Packed with a diverse mix of whole grains, it's an effortless way to boost both plant variety and fibre intake. Stir through roasted vegetables, serve alongside grilled halloumi or use as the base for a nourishing grain bowl.

Supergrain Bowls

Busy days don't have to mean compromising on fibre.

Our Supergrain Bowls combine whole grains, pulses and vegetables in convenient, ready-to-enjoy meals that make it easier to include more fibre-rich ingredients in your routine.

They're ideal for lunch, quick dinners or a satisfying desk-side meal.

Puy Lentils

If there was a Merchant Gourmet hall of fame, Puy Lentils would undoubtedly have a starring role.

Naturally rich in fibre and incredibly versatile, they can be added to everything from salads and soups to shepherd's pies and plant-based burgers.

Beans, Beans and More Beans

The humble bean may well be one of the most powerful fibre-rich foods available.

They're affordable, versatile and packed with plant diversity. Toss them into grain bowls, blend them into dips, add them to curries or simply warm them through as a side dish.

Simple Ways to Eat More Fibre Every Day

Eating more fibre is often about addition rather than restriction. Try:

Adding lentils to pasta sauces and curries
Swapping white rice for grains like quinoa, spelt or barley
Including beans in salads and soups
Starting lunches with a grain or pulse-based bowl
Keeping ready-to-eat grains and pulses on hand for quick meals

Small changes soon add up.

Fibre Doesn't Have to Be Complicated

With so much discussion around gut health, it's easy to feel like you need specialist supplements or expensive products to support your wellbeing.

In reality, one of the simplest places to start is by eating more plants. Lentils, beans, pulses and whole grains naturally provide fibre, texture and flavour while helping you increase the variety of plants in your diet.

At Merchant Gourmet, we believe that eating more fibre should be delicious, simple and full of flavour. From hearty beans and lentils to ancient grains and nourishing grain bowls, it's never been easier to give your meals a fibre boost.