Gut-Smart Takeaway: High-Fibre Options for Busy Professionals

Parita Joshi
5 days ago
3 min read

When it comes to health, prevention is one of the most powerful tools we have—and when it comes to bowel cancer, fibre is your gut’s best defence.

Bowel cancer is the second-deadliest cancer in Australia, and men are more likely than women to be diagnosed. The good news? Up to 90% of cases can be successfully treated if detected early, and dietary habits play a major role in prevention.

But let’s be real—when you're juggling work, family, and everything in between, planning fibre-rich meals often slips down the priority list.

That’s where this guide comes in.

We’re breaking down easy, takeaway-friendly options that support bowel health—no kale smoothies or complicated meal plans required.

Why Fibre Matters

Fibre doesn’t just “keep things regular.” It:

Feeds beneficial gut bacteria (which help regulate inflammation)
Adds bulk to stool and speeds up transit time
Allows the body to eliminate waste, such as carcinogens, effectively
Keeps you fuller for longer and helps regulate blood sugar levels

The target?

Men: 30g of fibre/day
Women: 25g of fibre/day

Top 10 high fibre foods to boost your fibre intake:

Lentils (15g fibre per cup, cooked)
Chia Seeds (10g fibre per 2 tbsp)
Oats (8g fibre per cup, cooked)
Raspberries (8g fibre per cup)
Chickpeas (12g fibre per cup, cooked)
Psyllium Husk (7g fibre per tbsp)
Broccoli (5g fibre per cup, cooked)
Almonds (3.5g fibre per 30g serve)
Quinoa (5g fibre per cup, cooked)
Green Bananas or Banana Flour (up to 4g resistant starch per serve)

Five High-Fibre Takeaway Options

These meals tick the boxes for fibre, flavour, and convenience:

1. Burrito Bowl

Where: Zambrero, Guzman y Gomez, Mad Mex or any Mexican takeaway

What to order:

Brown rice or black rice base
Black beans or pinto beans
Grilled chicken, tofu, or veggies
Corn salsa, tomato, guac
Add lettuce, capsicum, jalapeño

Fibre win: Legumes + wholegrains = major fibre boost

Extra tip: Skip the sour cream, double the salsa

2. Poke Bowl

Where: Fishbowl, Poku, or similar

What to order:

Brown rice or quinoa base
Edamame, seaweed salad, tofu or salmon
Add cucumber, avocado, shredded carrot, and sesame seeds
Light soy or tamari dressing

Fibre win: Combo of prebiotic fibres + omega-3s

Extra tip: Ask for extra veg—most places don’t mind

3. Falafel Wrap or Bowl

Where: Middle Eastern cafes or chains like El Jannah or Jimmy's Falafel

What to order:

Wholemeal wrap or tabbouleh base
Falafel, hummus, lentils or chickpeas
Add beetroot, tomato, spinach, tahini dressing

Fibre win: Chickpeas + wholegrains + veggies

Extra tip: Ask for extra tabbouleh or lentil salad on the side

4. Wholegrain Sandwich or Wrap

Where: Subway, Soul Origin, or your local café

What to order:

Wholegrain bread or wrap
Chicken, egg, tuna, or falafel
Add as many salads as you can (cucumber, spinach, tomato, onion, avocado)

Fibre win: Bread + veg = simple but effective

Extra tip: Add beetroot or avocado for an extra fibre and nutrient punch

5. DIY Fibre Boosters at Work or Home

If you’re packing lunch or want to elevate a basic takeaway:

Add canned legumes (e.g. lentils, chickpeas) to salads or grain bowls
Snack on roasted broad beans, popcorn, or trail mix
Stir chia seeds or psyllium into yoghurt, oats, or smoothies

Bonus: What to Look for When Ordering Takeaway

🔍 Fibre-rich ingredients: Beans, lentils, quinoa, brown rice, vegetables, seeds, oats

❌ Watch out for: Creamy sauces, refined grains, heavily fried foods

🥤 Don’t forget water! Fibre needs fluid to work properly

Final Words

You don’t have to overhaul your diet or become a salad evangelist overnight. Just start by building a more fibre-friendly plate, even when eating out.

Whether you’re grabbing a burrito on the run or ordering poke before a meeting, your choices can support long-term gut health and reduce your bowel cancer risk.

And if you’re not sure where to start? That’s where we come in. A dietitian can help personalise your approach and make healthy eating work for your life.