Unlocking the Power of Fibre - How Much Do We Need and Its Health Benefits
- Nina Thomas
- Feb 1
- 5 min read
Fibre doesn’t shout for attention like protein or wear a cape and mask like “superfoods,” but make no mistake — this humble nutrient is a powerful ally for our health. And here in the UK, we’re seriously under-eating it. I often find when carrying out Food Diary Analysis that many clients are quite a way off their daily fibre target, though they are not alone, as many of us are not getting enough of it. Indeed, the most recent data shows that 91% of people in the UK fall short of their recommended target. Understanding how much fibre we need, the different types available, and their health benefits can help us make better food choices. Let's explore how we can do a little more fibremaxing and how it may benefit us.
In the UK, it is recommended that adults consume 30 g of fibre per day. This target supports digestive health and reduces the risk of some chronic diseases and some cancers. Children also need fibre, but not as much as us grown-ups.
Meeting these recommendations can sometimes be challenging due to modern diets high in processed foods and low in whole grains, fruits, and vegetables.
On the whole we do not digest fibre so in essence it is calorie free. Fibre is not a single nutrient but a group of compounds found in plant foods. It is broadly classified into two types: soluble fibre and insoluble fibre. Each type has unique roles in our body.
What Is Soluble Fibre, Anyway?
Soluble fibre is a type of dietary fibre that dissolves in water, forming a gel-like substance in our digestive system. Unlike insoluble fibre (which adds bulk and helps move things along), soluble fibre slows digestion in a helpful way, gently supporting everything from your gut to your heart. Think of it as the calming, steadying influence in our diet.
Why Our Body Loves Soluble Fibre
Supports Heart Health
Soluble fibre helps lower LDL (“bad”) cholesterol by binding to cholesterol particles and removing them from the body. Over time, this can reduce the risk of heart disease and support healthier blood vessels.
Helps Manage Blood Sugar
By slowing the absorption of carbohydrates, soluble fibre helps prevent sharp spikes in blood sugar. This is especially helpful for people with insulin resistance, prediabetes, or type 2 diabetes—but it’s a win for anyone who wants more stable energy levels.
Feeds Our Gut Microbiome
Soluble fibre acts as a prebiotic, meaning it feeds the beneficial bacteria in our gut. A well-fed microbiome supports digestion, immunity, mood, and even inflammation levels. Our gut bugs are very grateful for it.
Promotes Fullness and Weight Management
Because it forms a gel in the stomach, soluble fibre helps us to feel fuller for longer. That can naturally reduce overeating and mindless snacking—no calorie counting required.
Gentle Digestive Support
Soluble fibre can help regulate bowel movements and is often better tolerated than insoluble fibre for people with sensitive digestion or conditions like IBS.
If we want these type of health benefits we should include lots of oats, avocado, seeds, cooked root veggies and cooked broccoli in our diets as they are good sources of this 'water holding' soluble fibre.
And Insoluble Fibre, What Is That All About?
Our digestive system’s best supporting act. If soluble fibre is the calm, steady presence in our diet, insoluble fiber is the get-things-done type. It's what we may refer to as 'roughage'. It doesn’t dissolve in water, it doesn’t form gels—and that’s exactly why it’s so effective. This fibre keeps digestion moving and plays a key role in long-term gut health. Often overlooked, insoluble fibre is a daily essential our body quietly relies on. In short: it’s the fibre that keeps everything flowing as it should.
Why Insoluble Fibre Matters More Than We Think
Keeps Digestion Regular
Insoluble fibre adds bulk and helps prevent constipation by speeding up the movement of waste through the intestines. Regular intake supports predictable, comfortable bowel movements.
Lowers The Risk of Colorectal Cancer
By adding bulk to stool and keeping everything moving, insoluble fibre reduces the time potential carcinogens spend in contact with the colon lining. Whole wheat, rye, barley, and wheat bran are particularly powerful sources—and studies repeatedly show that people who eat more whole grains have a lower risk of colorectal cancer.
May Lower Risk of Digestive Disorders
A diet rich in insoluble fibre is associated with a reduced risk of constipation-related problems, haemorrhoids, and other digestive discomforts linked to sluggish digestion.
Helps Us Feel Satisfied After Meals
While it doesn’t form a gel like soluble fibre, insoluble fibre adds volume to food without adding calories. This contributes to fullness and can support healthy eating habits.
If we want these types of health benefits that insoluble fibre may give us, we should include lots of wholegrain cereals, brown rice, wholemeal bread, wholemeal pasta, fruit and veggie skins - think of those fabulous jacket potato skins!
Insoluble fibre shines when paired with soluble fibre. Together, they create a balanced digestive environment—one aids comfortable digestion, the other keeps it moving. Therefore, both types of fibre work together to maintain digestive health and support overall wellbeing.
How to Increase Fibre in Our Diet
Increasing fibre intake does not have to be difficult. Small changes in our daily eating habits can make a big difference. Here are some practical ways to boost fibre:
Choose whole grains instead of refined grains. Swap white bread for wholemeal, white rice for brown rice, and regular pasta for whole wheat pasta.
Eat more fruits and vegetables. Aim for at least five portions a day, including skins, cores and seeds when possible.
Include legumes regularly. Beans, lentils, and chickpeas are excellent fibre and can be added to soups, salads, and stews.
Snack on nuts and seeds. A handful of almonds, brazils, walnuts, or sunflower seeds adds fibre and healthy fats.
Start your day with a high-fibre breakfast. Porridge, overnight oats, bran cereals, or whole grain seeded toast with smashed avocado are good options.
Read food labels to choose products higher in fibre. Look for at least 3 grams of fibre per serving.
Increase fibre gradually to avoid digestive discomfort. Drink plenty of water to help fibre work effectively.
Easy High-Fibre Meal Ideas
Here are some simple meal ideas that help meet daily fiber needs:
Breakfast: Porridge made with oats topped with berries and a sprinkle of flaxseeds.
Lunch: Wholemeal sandwich with houmous, avocado, spinach, and grated carrot.
Dinner: Lentil and root vegetable curry served with brown rice.
Snacks: Apple slices with peanut butter or a small handful of mixed nuts.
By including a variety of fibre-rich foods throughout the day, it becomes easier to reach the 30g target.
Final Thoughts on Fiber and Health
In summary fibre adds bulk to stools and helps prevent constipation — not glamorous, but very important. A fibre-rich diet also feeds the “good” bacteria in our gut, supporting a healthier microbiome and reducing the risk of bowel problems, poor gut health and bowel cancer. Eating enough fibre offers a wide range of health benefits beyond digestion though.
Bumping up our fibre intake can be pretty easy. Just by making some simple swaps like going for whole grains, eating more fruits and veggies, and tossing some beans, pulses and nuts into our meals. Doing this not only boosts our fibre but also makes our diet healthier overall.
If you would like help achieving your optimum nutrition, please come and see me at Bridgford & Bingham Nutrition.
Happy eating,
Nina Thomas
BSc (Hons), MSc, ANutr
Registered Associate Nutritionist & Food Scientist
Bridgford & Bingham Nutrition
21 Brickyard Lane
East Bridgford
Nottingham
NG13 8NJ
Call: 07958 765337
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