Why Fibre Matters: How to Get More of It Into Your Diet

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Fibre is one of the most under-consumed nutrients in the typical adult diet, yet it plays a central role in digestive health, blood sugar regulation, heart health, and even mood. Most adults get significantly less than the recommended daily intake. The encouraging news is that increasing your fibre intake doesn’t require dramatic changes — just a series of small, practical upgrades.

What Fibre Actually Does

Dietary fibre comes in two forms. Soluble fibre dissolves in water to form a gel-like substance in the gut, which slows digestion, helps moderate blood sugar levels, and supports heart health by binding to cholesterol. Insoluble fibre adds bulk to stools and supports regular bowel movements. Most plant foods contain a mixture of both. If you have digestive conditions such as IBS or Crohn’s disease, speak with your GP or a registered dietitian before significantly increasing your fibre intake.

How Much Do Adults Need?

Health guidelines in the UK recommend 30g of fibre per day for adults, while many people consume closer to 18–20g. Increasing intake gradually — rather than all at once — and drinking plenty of water helps your gut adjust without discomfort such as bloating or gas.

High-Fibre Foods Worth Adding to Your Diet

• Legumes. Lentils, chickpeas, kidney beans, and black beans are among the most fibre-dense foods available. Adding a tin of lentils to a soup or a portion of chickpeas to a salad is a simple upgrade.
• Wholegrains. Switching white bread, pasta, and rice to wholegrain versions is one of the easiest fibre increases. Oats are particularly rich in a type of soluble fibre called beta-glucan.
• Vegetables. Broccoli, peas, Brussels sprouts, and carrots are all good sources. Eating the skin on potatoes and other vegetables adds extra fibre.
• Fruit. Berries, pears, apples (with skin), and bananas all contribute usefully to daily intake. Dried fruit is concentrated and easy to add to porridge or yoghurt.
• Nuts and seeds. Ground flaxseed, chia seeds, and almonds are high in fibre and easy to add to breakfast, smoothies, or salads.

Practical Tips for Getting More Fibre

• Add a handful of mixed seeds to your morning yoghurt or porridge.
• Swap refined grain products for wholegrain alternatives one meal at a time.
• Include a portion of legumes in at least two to three meals per week.
• Leave the skin on fruits and vegetables where possible.
• Check food labels — aim for products with at least 3g of fibre per 100g.

Increasing your fibre intake gradually, alongside adequate hydration, is one of the most impactful and underrated changes you can make to your everyday diet. Small, consistent upgrades over weeks can produce noticeable improvements in how you feel and how your digestion functions.