As we settle into the winter months, immune health becomes top of mind, and the latest food trend gaining traction may be worth taking seriously, especially when it comes to staying healthy this winter. The high-fibre diet claims it can improve Aussies energy levels and support their health.  

Inspired by the growing popularity online, leading dietician and Tassal ambassador Susie Burrell examines how effective high-fibre diets really are at improving immunity and reducing inflammation.  

Susie says that while research shows that dietary fibre plays a key role in promoting immune health by diversifying the gut microbiome and improving inflammation, it’s important to maintain a balance. Consuming too much fibre, especially if introduced too quickly, can lead to digestive discomfort, and can also interfere with the absorption of key nutrients.  

“When planning meals for winter, I recommend pairing these fibre-rich foods with omega-3 rich proteins like Tassal’s barramundi and Tassie grown Altantic salmon to create meals that are nutrient-dense and satisfying,” Susie says.   

“It’s also important to add dietary fibre gradually. Think about pairing your proteins with legumes, and whole grains that are packed with antioxidants and micronutrients to create a balanced plate and build a strong immune system.  

“One of my go-to recipes this winter is the Tassal Barramundi Tray Bake with Chimichurri. It’s super easy to prepare and is packed with everything I need for a balanced meal,” Susie says.  

Susie’s seasonal shortcuts for winter immunity: 

Focus on whole grains: Swap out refined carbs for wholegrain alternatives, like swapping white rice for brown, and processed white bread to wholemeal or wholegrain for a natural fibre boost.  

Swap heavy meats for nutrient-rich seafood: Reach for Tassal Barramundi and Tassal Salmon this winter, as they are naturally high in omega-3s and can be easier to digest than processed meat. 

Add citrus or fermented sides for gut health: Enhance your winter meals with citrus like lemon and orange, or fermented ingredients like pickled onions and kimchi, to help with digestion and boost vitamin C intake. 

Keep the peels on: When making salads, roasting veggies or preparing veggie sticks for lunches, keep their skins on for an added fibre boost. The produce’s skin is one of the most nutrient-dense parts of the plant and adds extra texture and nutrients to your meals. 

Get creative with sneaky veggies: Boost fibre and veg intake without compromising on flavour by blending additional veggies into pasta sauce, swapping traditional pizza bases for cauliflower bases, or adding in grated veggies like zucchini into baked goods. This is also great if you have some picky eaters at home!  

You can see Susie’s favourite method of preparing a balanced high-fibre meal here.