Fibre is one of the most important nutrients for long-term health, yet most people don’t get enough of it. In the UK, adults are recommended to consume around 30g of fibre per day, but the average intake is closer to 18–20g daily.
Fibre plays a key role in digestion, gut microbiome balance, blood sugar regulation, and heart health.
The good news? Increasing fibre doesn’t need to be complicated. Small, gradual changes can make a big difference.
What is Fibre?
Fibre is a type of carbohydrate found in plant foods that our bodies cannot fully digest. Instead of being absorbed, fibre travels through the digestive system where it supports many important processes.
There are two main types:
Soluble fibre
- Forms a gel in the gut
- Helps regulate blood sugar
- Supports cholesterol balance
- Feeds beneficial gut bacteria
Insoluble fibre
- Adds bulk to stools
- Helps keep digestion moving regularly
- Supports bowel health
Most plant foods contain a mix of both types.
The Benefits of Fibre
Supports gut microbiome health
Fibre acts as food for beneficial gut bacteria. When these bacteria ferment fibre, they produce compounds called short-chain fatty acids, which help maintain the gut lining and support immune function.
Helps balance blood sugar
Fibre slows the digestion of carbohydrates, helping prevent large spikes in blood sugar after meals. This can support sustained energy levels and reduce cravings.
Supports heart health
Diets rich in fibre are associated with lower cholesterol levels and reduced risk of cardiovascular disease.
Supports hormone balance
Fibre helps the body eliminate excess hormones, including oestrogen, through the digestive system.
Promotes digestive regularity
Adequate fibre intake supports healthy bowel movements and overall digestive function.
Why It’s Important to Increase Fibre Slowly
If you suddenly increase your fibre intake, you may experience bloating, gas, or digestive discomfort.
This happens because your gut microbiome needs time to adapt. When fibre intake increases, gut bacteria ferment more fibre, which temporarily increases gas production.
To avoid discomfort:
- Increase fibre gradually
- Drink plenty of water
- Focus on whole foods rather than fibre supplements
Your digestive system typically adapts within a few weeks.
Simple Ways to Add More Fibre
Start with breakfast
Breakfast is an easy place to increase fibre intake.
Ideas include:
- Porridge with berries and chia seeds
- Natural yoghurt with ground flaxseeds
- Overnight oats with nuts and fruit
Choose whole grains
Switch refined carbohydrates for whole-grain options such as:
- Wholegrain bread
- Brown rice
- Quinoa
- Wholewheat pasta
- Oats
Add more plants to meals
Try to include vegetables at both lunch and dinner.
Easy ideas include:
- Adding lentils or beans to soups
- Including roasted vegetables with meals
- Adding chickpeas to salads
Choose fibre-rich snacks
Instead of highly processed snacks, try:
- Apple slices with nut butter
- A handful of nuts and seeds
- Carrot sticks with hummus
- Fresh fruit and yoghurt
A Realistic Goal
Rather than aiming immediately for 30g of fibre per day, start by adding one or two additional fibre-rich foods daily.
For example:
- Add berries to breakfast
- Include a handful of nuts as a snack
- Add an extra vegetable portion to dinner
Small changes over time help your gut adapt while building long-term habits.
Final Thoughts
Fibre is essential for gut health, blood sugar balance, heart health, and hormone regulation. Increasing fibre gradually through whole plant foods is one of the simplest ways to support long-term wellbeing.
Focus on adding a variety of vegetables, fruits, whole grains, legumes, nuts, and seeds to your meals and remember that small, consistent changes make the biggest difference.
References:
Public Health England. (2016). Government Dietary Recommendations: Government recommendations for energy and nutrients for males and females aged 1–18 years and 19+ years. https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/618167/government_dietary_recommendations.pdf
Reynolds, A., Mann, J., Cummings, J., Winter, N., Mete, E., & Te Morenga, L. (2019). Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet, 393(10170), 434–445. https://pubmed.ncbi.nlm.nih.gov/30638909/
Makki, K., Deehan, E., Walter, J., & Bäckhed, F. (2018). The impact of dietary fibre on gut microbiota in host health and disease. Cell Host & Microbe, 23(6), 705–715. https://pubmed.ncbi.nlm.nih.gov/29902436/
Slavin, J. (2013). Fibre and prebiotics: mechanisms and health benefits. Nutrients, 5(4), 1417–1435. https://pubmed.ncbi.nlm.nih.gov/23609775/
Image Credit:
Salad Bowl – Photo by Big Dodzy via Unsplash
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