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Fibre: is it really that important for your gut health?
Written byH&B editorial team
Reviewed byLeila Weller-Kis
With 90% of us in the UK not getting enough, we’re in an all-time ‘fibre crisis’. But why's it so important and how can you make it tasty?
Summary
1Why’s fibre so important?
It’s not just about encouraging regular bowel movements. According to the NHS and...
2How much fibre do we need?
We’re in a ‘fibre crisis’! We should aim for 30g of fibre per day, but most adults only eat about 20g...
3How to eat more fibre
“My favourite go-to breakfast is overnight chia pudding. Just one ounce (about 28g) provides 10g...”
Fibre doesn’t have a glamorous reputation. Bland breakfasts and trips to the loo – you know the drill. But it does more than keep your bowels moving! Fibre has been linked to a lower risk of serious health problems like stroke, diabetes and heart disease.3
Luckily, it’s easier than you might think to rev up your roughage. H&B nutritionist Leila Weller-Kis is here to break down the tough stuff...
What's fibre and how much do we need?
It’s a complex carbohydrate found in the plants we eat, which acts as food for our friendly gut bacteria.4
Leila explains the finer details: “When our gut microbiota ferments these fibres, it produces short-chain fatty acids (SCFAs). These play a crucial role in strengthening the intestinal barrier, reducing inflammation and providing energy to colon cells.”5,6
We should aim for 30g of fibre per day, but most adults only eat about 20g.3 Read on and we’ll help you meet that goal...
Why do we need fibre?
Getting enough fibre isn’t just about encouraging regular bowel movements...
Fibre may support your heart health
According to the NHS and the British Heart Foundation, a higher fibre intake is associated with reduced risk of heart disease.3,7And research has found “likely benefits” of eating more fibre among patients with cardiovascular disease and high blood pressure.8,9
Fibre may help the way you process fats and sugars
The NHS says that eating plenty of fibre is associated with a lower risk of developing type 2 diabetes.3 Things rich in fibre tend to keep you feeling fuller for longer, helping to control your appetite and provide a sustained source of energy.8,9
It’s also a prebiotic, meaning it helps feed the friendly bacteria in your gut.10
Fibre might help you manage your weight
Fibre helps us feel fuller, so fibre-rich foods can be a good choice if you’re trying to lose weight or manage your appetite.4
Research from The Lancet, looking at 4,635 adults, found significantly lower body weight in those who had higher intakes of dietary fibre.11
...and fibre may support overall health and wellness
The same study found that people who had more than 25g of fibre per day were 15-30% less likely to die from heart disease and stroke than those eating under 15g.11
Scientists found that more fibre was linked to overall lower blood pressure, weight and cholesterol levels.11
What are the different types of fibre?
Not all fibre is the same and each has different effects on your health. So, you’ll need to eat a variety of things rich in fibre to get each kind.
The three main types of dietary fibre are:
This type – found in fruit, vegetables, beans and oats – attracts water in the digestive system to form a gel-like substance. This can slow digestion and help to soften stools (poo) so it’s easier to pass.12
This isn’t digested in the gut. Instead, it adds bulk to your poo and helps push food through the digestive system. This means it can help keep your bowel movements regular and help prevent constipation.12
You can find insoluble fibre in brown rice, brown bread, some breakfast cereals and nuts.11
Though it’s called ‘starch’, this is also a type of fibre.7 Sources of resistant starch include bananas, potatoes, grains and beans.7
Foods rich in fibre
Try these high-fibre ideas:
- eat your pasta and potatoes cooked, then cold or reheated: research shows that it increases the amount of resistant starch 13
- make your own muesli with oats, nuts, seeds and fruit
- stir beans and lentils into stews and curries 3
- choose wholegrain versions of starchy carbohydrates like rice, pasta and bread 2
- leave the skin on fruit and veg. Think outside of the box for this: you can eat kiwis, carrots and even watermelons as they are (as long as you wash the watermelon, the rinds are perfectly fine to eat. We suggest pickling or cooking to make them more palatable). If that feels a step too far, try blending skin-on fruit and veg into a smoothie
- swap cheese for nutritional yeast (‘nooch’). As well as being a tasty source of protein and B vitamins, ours has 15g fibre per 100g
- Leila’s tip: “I love adding dried fruit to my porridge to boost my fibre intake – prunes, apricots, figs, dates and raisins are all delicious choices”
How to get more fibre in your diet
“One effective and easy way to boost fibre intake is adding chia seeds into your diet. They’re rich in fibre and easy to add to dishes without affecting flavour,” says Leila.
“My favourite go-to breakfast is overnight chia pudding. Just one ounce (about 28g) provides 10g of fibre.”
Check your food labels for fibre content too: 3g of fibre per 100g is a ‘source of fibre’ and 6g per 100g is ‘high fibre’.2
But be aware, you’ll need to increase your fibre intake slowly to allow your gut to adjust. “A sudden increase can lead to digestive discomforts such as bloating, gas or constipation,” Leila explains.14,15
Fibre absorbs water, so you’ll need to drink enough to keep stools soft. Aim for six to eight glasses of fluid a day.12
The final say
Don’t worry about reaching the 30g goal straight away! Start slowly and work your way up to a variety of fibre-rich options until you’re getting what you need.
Our guide to the best high fibre foods is a good place to begin...
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. GOV.UK. NDNS: results from years 9 to 11 (combined) - statistical summary [Internet]. GOV.UK [reviewed 2020 Dec 11; cited 2025 Apr 8]. Available from: https://www.gov.uk/government/statistics/ndns-results-from-years-9-to-11-2016-to-2017-and-2018-to-2019/ndns-results-from-years-9-to-11-combined-statistical-summary
2. Public Health England. National Diet and Nutrition Survey Rolling Programme Years 9 to 11 (2016/2017 to 2018/2019). Public Health England [cited 2025 Apr 8]. Available from: https://assets.publishing.service.gov.uk/media/5fd23324e90e07662b09d91a/NDNS_UK_Y9-11_report.pdf
3. NHS. How to get more fibre into your diet [Internet]. NHS [reviewed 2022 Jul 13; cited 2025 Apr 8]. Available from: https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/
4. The Association of UK Dietitians (BDA). Fibre [Internet]. BDA [reviewed 2024 Apr; cited 2025 Apr 8]. Available from: https://www.bda.uk.com/resource/fibre.html
5. Celiberto F, Aloisio A, Girardi B, et al. Fibres and Colorectal Cancer: Clinical and Molecular Evidence. Int J Mol Sci. 2023;24(17):13501. doi: 10.3390/ijms241713501.
6. Partula V, Deschasaux M, Druesne-Pecollo N, et al. Associations between consumption of dietary fibers and the risk of cardiovascular diseases, cancers, type 2 diabetes, and mortality in the prospective NutriNet-Santé cohort. Am J Clin Nutr. 2020;112(1):195-207. doi: 10.1093/ajcn/nqaa063. PMID: 32369545.
7. British Heart Foundation (BHF). Are you eating enough fibre? [Internet]. BHF [reviewed 2018 Feb 18; cited 2025 Apr 8]. Available from: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/fibre
8. Reynolds AN et al. Dietary fibre in hypertension and cardiovascular disease management: systematic review and meta-analyses. BMC Med [Internet]. 2022 Apr 22 [cited 2025 Apr 8]; 20: 139. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9027105/
9. Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The Health Benefits of Dietary Fibre. Nutrients [Internet]. 2020 Oct 21 [cited 2025 Apr 8]; 12(10): 3209. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7589116/
10. Slavin J. Fiber and Prebiotics: Mechanisms and Health Benefits. Nutrients [Internet]. 2013 Apr 22 [cited 2025 Apr 8]; 5(4): 1417-35. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3705355/
11. Reynolds A et al. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet [Internet]. 2019 Feb 2 [cited 2025 Apr 8]; 393(10170): 434-445. Available from: https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(18)31809-9/fulltext
12. NHS University Hospitals Dorset. Fibre [Internet]. NHS University Hospitals Dorset [reviewed 2022 Jan; cited 2025 Apr 8]. Available from: https://www.uhd.nhs.uk/uploads/about/docs/our_publications/patient_information_leaflets/physiotherapy/fibre.pdf
13. Diabetes UK. Carbohydrates and Diabetes: What You Need to Know [Internet]. Diabetes UK [cited 2025 Apr 8]. Available from: https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/carbohydrates-and-diabetes/carbs-and-cooking
14. Eltorki M, Leong R, Ratcliffe EM. Kiwifruit and Kiwifruit Extracts for Treatment of Constipation: A Systematic Review and Meta-Analysis. Can J Gastroenterol Hepatol. 2022;2022:7596920.
15. Lever E, Scott SM, Louis P, Emery PW, Whelan K. The effect of prunes on stool output, gut transit time and gastrointestinal microbiota: A randomised controlled trial. Clin Nutr. 2019 Feb;38(1):165-173.
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