Why Fibre Matters: The Importance of Getting Enough in Your Diet
When people think about healthy eating, protein, vitamins, and calories often get most of the attention — but fibre is one of the most important nutrients for overall health and many people simply aren’t getting enough of it.
Fibre plays a major role in digestion, gut health, energy levels, blood sugar control, heart health, and even how full and satisfied we feel after eating. Despite its importance, many adults consume significantly less fibre than recommended.
What Is Fibre?
Fibre is a type of carbohydrate found in plant foods that the body cannot fully digest. Unlike other carbohydrates, fibre passes through the digestive system relatively intact, where it provides many important health benefits.
There are two main types of fibre:
Soluble Fibre
Soluble fibre dissolves in water and forms a gel-like substance in the digestive tract.
It can help:
• Slow digestion
• Support healthy cholesterol levels
• Improve blood sugar control
• Increase feelings of fullness
Sources include:
• Oats
• Beans and legumes
• Fruit
• Vegetables
• Chia seeds
• Psyllium husk
Insoluble Fibre
Insoluble fibre does not dissolve in water and helps add bulk to stool.
It can help:
• Support regular bowel movements
• Reduce constipation
• Improve digestive function
• Promote healthy gut movement
Sources include:
• Whole grains
• Nuts and seeds
• Vegetables
• Fruit skins
• Bran products
Most fibre-rich foods contain a combination of both types.
Why Is Fibre So Important?
Supports Digestive Health
One of fibre’s most well-known benefits is supporting healthy digestion.
Fibre helps move food through the digestive tract, supports bowel regularity, and can reduce constipation. Consuming adequate fibre may also help support a healthier digestive environment overall.
Feeds Your Gut Bacteria
The gut contains trillions of bacteria that play an important role in overall health.
Certain fibres act as food for beneficial gut bacteria. When these bacteria ferment fibre, they produce compounds that help support digestive function and overall health.
This is one reason why fibre is often discussed when talking about gut health.
Helps You Feel Fuller For Longer
High-fibre foods tend to be more filling because they generally slow digestion and increase satiety.
This can make it easier to:
• Manage hunger between meals
• Reduce unnecessary snacking
• Feel more satisfied after eating
Foods that contain fibre often require more chewing and tend to take longer to digest, contributing to fullness.
Supports Healthy Blood Sugar Levels
Fibre can slow the absorption of carbohydrates, which may help reduce rapid rises and falls in blood sugar.
Including fibre alongside meals and snacks can help create more stable energy levels throughout the day.
Supports Heart Health
Higher fibre intake has been associated with improved cardiovascular health.
Some fibres may help:
• Support healthy cholesterol levels
• Improve blood pressure management
• Support overall cardiovascular function
May Support Healthy Weight Management
Fibre-rich foods are often naturally more filling while sometimes being lower in energy density.
This means you may feel satisfied with fewer calories while still consuming nutrient-dense foods.
Weight management is complex and influenced by many factors, but fibre can be one helpful piece of the puzzle.
How Much Fibre Do You Need?
General fibre recommendations vary depending on age and sex, but many adults should aim for approximately:
Women: 25 grams per day
Men: 30 grams per day
Unfortunately, many people consume far less than these recommendations.
Signs You May Not Be Getting Enough Fibre
Some signs that fibre intake may be low include:
• Constipation or irregular bowel movements
• Feeling hungry soon after meals
• Difficulty feeling satisfied after eating
• Low intake of fruits, vegetables, legumes, and whole grains
• Relying heavily on processed foods
These signs can have many causes, but low fibre intake is common.
Easy Ways To Increase Fibre Intake
Increasing fibre does not have to happen overnight. Gradual changes are often easier and more comfortable.
Eat More Fruit and Vegetables
Adding extra servings throughout the day can significantly increase fibre intake.
Examples:
• Add berries to breakfast
• Include salad with lunch
• Add vegetables to dinner
• Choose fruit as snacks
Choose Whole Grains More Often
Swap refined grains for whole grain alternatives where possible.
Examples:
• Wholegrain bread
• Brown rice
• Oats
• Wholemeal pasta
Include Legumes Regularly
Beans, lentils, and chickpeas are excellent fibre sources.
Try:
• Adding lentils to soups
• Using beans in salads
• Adding chickpeas to meals
Add Nuts and Seeds
Small additions can make a big difference.
Examples:
• Chia seeds
• Flaxseeds
• Almonds
• Pumpkin seeds
Increase Fibre Slowly
Increasing fibre too quickly can sometimes cause bloating or digestive discomfort.
Gradually increasing intake while drinking enough fluids can help the body adjust more comfortably.
Fibre Supplements vs Food
While supplements can sometimes be useful, obtaining fibre from whole foods provides additional nutrients, vitamins, minerals, and beneficial plant compounds.
Whenever possible, building fibre intake through food first is often a good starting point.
The Bottom Line
Fibre is much more than simply supporting regular bowel movements.
Adequate fibre intake can support digestion, gut health, satiety, blood sugar control, heart health, and overall wellbeing.
Small changes made consistently — adding more fruit, vegetables, whole grains, legumes, nuts, and seeds — can make a meaningful difference over time.
Rather than focusing on perfection, focus on gradually building habits that make fibre-rich foods a regular part of your everyday routine.