Fibre!

Beans!!! Lots of them. Lentils, grains, and pulses in soups and casseroles.
Stoned fruit is high in fibre so it can go in casseroles, pies, crumbles.
Personally 2 medjool dates a day do the job.

I use wholewheat pasta and brown rice, add a few beans or lentils to meals whenever I can and have quinoa with my salads. If I’m eating out and won’t get enough fibre I take psyllium husk in orange squash. It’s also important to make sure you drink plenty or the extra fibre will just make things worse. Ramp it up gradually so your system can adjust.

I use a lot of cannellini and butter beans. Having read a post somewhere on here, I threw some red l entils into a bol sauce (both for fibre and for economy to make the beef go further). I thought it tasted OK but himself hated it. I now have 3 boxes in the freezer, so might have to think of a reinvention!

I was looking for some dried Puy lentils the other day. Took forever - only Waitrose sold them. The other major supermarkets just had the (expensive|) ready prepared Merchant Gourmet ones. Why?

You need 30g a day. I have an app, and feed my diet into that which works out different levels of fibres calcium, sugar, sat fats etc etc. it is really useful and helps me achieve a balanced diet.

Why does more fibre mean sacrificing taste I wonder?
Not sure what you eat usually but most fibre is really tasty...
Wholegrains (rice, breads, flours, porridge, quinoa etc) vegetables, fruits...

Maybe we should know what you like to eat then we can help?

I don't think fibre content's got much to correlation with taste either.

Plain steamed or microwaved beef mince without any browning or seasoning would be as bland as plain beans, to my taste.

Do you like dried dates? Packed with fibre.
I always have an opened bag in the kitchen to pick on.

One of the highest fruit fibre is contained in raspberries. But dates, ad fruits of all sorts is good

As others have said pulses of all sorts.

Seeds, nuts, - jacket potatoes are good. Chai and flax I sprinkle on porridge/cereals.

I aim for 30g which does vary from day to day. I’m not too precious about it - sometimes I’m over the 30g sometimes I’m under. I drink plenty of water - system runs ok on this diet.

As an example I had porridge oats made with skimmed milk sprinkled with chai and flax topped with stewed apple. That gives me 9g for breakfast. So aiming for approx 9-10g at each meal gives you the correct level.

I like pears with skin on. and I like porridge made with water .My problem I have a very small appetite and I have to drink enough too. I was recommended avocado but I don't like it.

couldn't manage 30 a day as I only eat about 1500 k calories a day

I believe the average person should take in 30 gm fibre a day. There is usually some indication on the side of products with labels. Also, Co Pilot helped me work out what had fibre and what did not and how much roughly in each portion. I bought myself from Amazon a little digital weighing machine which also helped.

Caleo

couldn't manage 30 a day as I only eat about 1500 k calories a day

I eat no more than 1400 cals a day. It is definitely possible.

I absolutely love high fibre foods of all sorts. Fibre really doesn't correlate with flavour so I'm not sure what the problem is.

I’ve to be very careful with fibre, but I can tolerate chia seeds so I put them in lots of things!

Well if you make things like a fruit crumble, you can top them with oats or crush malted shreddies in with the flour mix.That adds to the taste not detracts from it.

I just typed 'Fibre cookbook' into google and it brought up lots of different books on how to add fibre in tasty ways, perhaps you could browse those ?

Just eat lots of fruit and veg, especially veg, add them to stews and casseroles, serv them as side dishes, make sure that as much as possible of your carbohydrates are brown, multigrain bread, brown pasta, although I draw the line at brown rice. Far from high fibre sacrificing flavour, I would say it enhances it.

I have had to eat a high fibre diet most of my life because of a condition I was born with. Usually I have between 8-10 portions of high fibre foods every day. I do this on an around 1500 calorie a day diet. Most low calorie foods are also high in fibre, fruit, veg, beans.

Caleo

Any ideas on how to increase fibre in one's meals .without sacrificing taste?

Veg, fruit, whole wheat, farro, oats, seeds, speckled beans, pulses.

US guidelines are lower than ours for women.
25g for women
38g for men