Everything You Need to Know About Fibre
- Michael Ulloa
- Mar 13
- 5 min read
Ever wonder why fibre is so important but often overlooked? Despite being a crucial nutrient, most people don’t get enough in their diet. Fibre plays a key role in digestion, weight management, and heart health. It helps keep you regular, supports gut health, and even aids in cholesterol and blood sugar control.
Unfortunately, the average diet falls short, with many consuming far less fibre than recommended. In this guide, we’ll break down everything you need to know about fibre, what it is, why it’s essential, how much you need, and the best high-fibre foods to add to your meals.
What Is Dietary Fibre?
Dietary fibre is a type of carbohydrate that the body can’t fully digest. Unlike other carbs, which break down into sugar, fibre passes through the digestive system largely intact, offering a range of health benefits.
There are two main types of fibre, and both are essential for overall health:
1. Soluble Fibre
- Dissolves in water to form a gel-like substance.
- Slows digestion, helping to regulate blood sugar levels.
- Binds with cholesterol, aiding in its removal from the body.
- Found in oats, beans, lentils, apples, citrus fruits, and carrots.
2. Insoluble Fibre
- Does not dissolve in water and adds bulk to stool.
- Helps food pass through the digestive system efficiently, preventing constipation.
- Found in whole grains, nuts, seeds, vegetables, and the skins of fruits.
A balanced diet should include both types of fibre for optimal digestive and overall health.
How Much Fibre Do You Need?
The NHS recommends the following daily fibre intake:
- Adults (aged 16 and over): 30g per day
- Children aged 11-16: 25g per day
- Children aged 5-11: 20g per day
However, most adults in the UK consume only around 18g per day, far below the recommended amount. Increasing your fibre intake gradually and drinking plenty of water can help avoid digestive discomfort as you adjust to a fibre-rich diet.
Health Benefits of Fibre
1. Supports Digestive Health & Prevents Constipation
- Insoluble fibre adds bulk to stool, making bowel movements easier and more regular.
- Acts as a prebiotic, feeding healthy gut bacteria and improving gut health.
2. Helps with Weight Loss & Satiety
- High-fibre foods are more filling, helping you eat less and stay satisfied longer.
- Slows digestion, reducing cravings and overeating.
3. Lowers Cholesterol & Supports Heart Health
- Soluble fibre binds to cholesterol, reducing levels in the bloodstream.
- Helps maintain healthy blood pressure and reduces the risk of heart disease.
4. Regulates Blood Sugar Levels
- Slows sugar absorption, preventing blood sugar spikes and crashes.
- Beneficial for people managing diabetes or insulin resistance.
Best High-Fibre Foods to Eat
If you want to increase your fibre intake, focus on whole, plant-based foods. Here are some of the best sources:
Fruits
- Raspberries – 8g per 150g (1 cup)
- Pears – 5.5g per medium pear (about 180g)
- Apples (with skin) – 4.5g per medium apple (about 200g)
Vegetables
- Artichokes – 10g per medium artichoke (120g)
- Broccoli – 5g per 150g (about 1 cup)
- Carrots – 4g per 120g (about 1 cup chopped)
Whole Grains
- Oats – 4g per 40g (½ cup)
- Quinoa – 5g per 185g (1 cup cooked)
- Barley – 6g per 200g (1 cup cooked)
Legumes & Beans
- Lentils – 15g per 200g (1 cup cooked)
- Black beans – 15g per 200g (1 cup cooked)
- Chickpeas – 12g per 200g (1 cup cooked)
Nuts & Seeds
- Chia seeds – 10g per 28g (2 tbsp)
- Flaxseeds – 8g per 28g (2 tbsp)
- Almonds – 4g per 28g (¼ cup)
Pro Tip: Combine fibre-rich foods with protein and healthy fats for balanced, satisfying meals.
Can You Eat Too Much Fibre?
Yes, consuming excessive fibre, especially too quickly, can cause bloating, gas, and digestive discomfort.
- A sudden increase in fibre may lead to constipation if you are not drinking enough water.
- Too much fibre can interfere with nutrient absorption.
Solution: Increase fibre intake gradually and stay hydrated to keep digestion smooth.
Fibre Supplements: Are They Necessary?
Whole foods are the best source of fibre, as they provide essential vitamins, minerals, and antioxidants. However, fibre supplements (such as psyllium husk, Metamucil, or wheat bran) can be beneficial for those struggling to meet their daily intake.
- Supplements should complement, not replace, a fibre-rich diet.
- They can be useful for people with digestive conditions or those who have dietary restrictions.
If you are considering a fibre supplement, consult with a healthcare professional to find the right option for you.
How to Increase Fibre Intake Without Digestive Issues
If you are not used to a high-fibre diet, it’s important to increase your intake gradually to avoid discomfort. Here’s how:
2. Drink Plenty of Water: Fibre absorbs water, so staying hydrated helps prevent bloating and constipation.
3. Eat a Variety of Fibre-Rich Foods: Balance soluble and insoluble fibre for overall digestive health.
4. Distribute Fibre Throughout the Day: Avoid eating all your fibre in one meal, spread it out for better digestion.
By making small, sustainable changes, you will avoid digestive issues while reaping all the benefits of fibre.
Fibre is a powerhouse nutrient that supports digestion, heart health, weight management, and blood sugar control. Despite its importance, most people don’t consume enough.
Everything You Need to Know About Fibre - Key takeaways:
Aim for 30g of fibre per day (adults).
Include a mix of soluble and insoluble fibre in your diet.
Focus on whole foods like fruits, vegetables, whole grains, legumes, nuts, and seeds.
Increase intake gradually and drink plenty of water to prevent digestive discomfort.
Are you getting enough fibre? Try adding more high-fibre foods to your meals this week and feel the difference!
Frequently Asked Questions:
Q: What are the best sources of fibre?
A: Some of the best sources include beans, lentils, oats, quinoa, raspberries, pears, broccoli, and chia seeds.
Q: How can I tell if I’m not eating enough fibre?
A: Common signs include constipation, bloating, blood sugar spikes, and persistent hunger.
Q: Can fibre help with weight loss?
A: Yes! High-fibre foods keep you full longer, reducing calorie intake and supporting weight management.
Q: Should I take fibre supplements?
A: It’s best to get fibre from whole foods, but supplements can help if you struggle to meet daily recommendations.
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