Good gut health starts with fibre—and grains and seeds are some of the best natural sources out there. Including just a few servings a day can help keep digestion regular, reduce bloating, and feed the beneficial bacteria in your microbiome.

Here are five high-fibre options to add to your pantry and your plate.

1. Chia Seeds

With over 10g of fibre per 2 tablespoons, chia seeds are a gut health superstar. They form a gel when soaked in liquid, which helps move waste through the digestive system and supports hydration.

2. Psyllium Husk

Technically a seed husk, psyllium is one of the most effective natural fibre sources. Just a teaspoon stirred into water or oats can dramatically improve bowel regularity—without any harsh laxatives.

3. Quinoa

White quinoa offers around 5g of fibre per cooked cup, along with plant-based protein and essential amino acids. Its fluffy texture makes it ideal for grain bowls, salads, or a fibre-rich porridge alternative.

4. Linseeds (Flaxseeds)

Ground linseeds add a nutty flavour and a gentle laxative effect to smoothies, cereals, and baked goods. They’re also a great source of omega-3 fatty acids, which support inflammation balance in the gut.

5. Brown Rice

Brown rice contains insoluble fibre that adds bulk to stool and helps food move more efficiently through the digestive tract. Unlike white rice, it retains its nutrient-rich outer layers.

How to Get the Most Benefit

• Start slowly and drink plenty of water to support fibre digestion.
• Try mixing LSA or psyllium into smoothies or oats for a gut-friendly breakfast.
• Rotate different grains and seeds to maximise diversity in your gut microbiome.

Explore the Grains & Seeds collection to find gut-friendly pantry staples that nourish from the inside out.