Fibre is an important part of a healthy diet, but it’s something many of us don’t get enough of. We often focus on protein, healthy fats and calories, but fibre deserves just as much attention. Getting enough can support digestion, improve gut health and may even reduce the risk of certain long-term health conditions. But why is fibre so vital, how much do we actually need, and what can we eat to get more of it?
Why is fibre important?
Fibre is a type of carbohydrate found in plant-based foods that our bodies can’t fully digest. Unlike other carbohydrates, it passes through the digestive system largely intact, where it plays several important roles.
One of its most well-known benefits is supporting regular bowel movements and helping to prevent constipation. Certain types of fibre also feed beneficial gut bacteria, supporting a healthier gut microbiome.
Fibre can also help you feel fuller for longer, which may make it easier to manage your appetite. Some types of fibre slow the absorption of sugar into the bloodstream, helping to regulate blood glucose levels. Eating enough fibre is also associated with lower cholesterol levels and a reduced risk of conditions such as heart disease, type 2 diabetes and colorectal cancer.
How much do you need?
Most adults should aim for around 25–30g of fibre per day, although recommendations may vary depending on age, sex and body weight. Many people fall short of this target, but the good news is that you don’t need to rely on supplements or completely change your diet to get more fibre. A few simple adjustments can make a significant difference.
What should you be eating?
Fibre is found in a wide variety of plant-based foods, so try to include a mixture of the following in your daily diet:
Wholegrains: Oats, wholewheat bread, brown rice and wholegrain cereals are good sources. Choose wholegrain options instead of refined alternatives where possible.
Fruit: Apples, pears, berries and oranges provide fibre, particularly when you eat the skin where appropriate.
Vegetables: Broccoli, carrots, peas and leafy greens are easy ways to increase your intake.
Legumes: Beans, lentils and chickpeas are especially useful, providing fibre as well as protein. Add them to soups, salads, curries or stews.
Nuts and seeds: Chia seeds, flaxseeds, almonds and other nuts can contribute to your daily total. Try adding seeds to oats, yoghurt or smoothies.
Simple ways to eat more fibre
You don’t have to change your entire diet overnight. Start by making small, manageable changes. Swap your usual breakfast cereal for oats, choose wholewheat bread for sandwiches, add a serving of vegetables to lunch and dinner, or snack on a piece of fruit instead of something highly processed. Beans and lentils are also an affordable way to boost your fibre intake.
One important tip: increase your fibre intake gradually and drink enough water. Suddenly eating more fibre can cause bloating, gas and abdominal discomfort, particularly if your body isn’t used to it.
Ultimately, getting enough fibre is about consistency. By eating a wider variety of plant-based foods and making a few simple swaps, you can support your digestive health and overall well-being without making your diet unnecessarily complicated.
