You’re probably not getting enough fibre – here’s why it matters
Are you getting your fill of fibre? Chances are, you’re not. The NHS sets a target of 30g a day for fibre intake, but most UK adults clock up a measly 15 to 18g. Our overly processed diets are commonly blamed for our poor intake, but supposedly healthy carb-dodging plans such as keto and the rise in gluten-free foods, which tend to be more processed and less fibre-rich, all contribute to this.
Then there’s the health world’s obsession with protein – many of us are very careful to load up on high protein shakes, bars or dishes (this cottage cheese pancake recipe, for example, is a big GTG reader favourite) but is that to the detriment of fibre, an admittedly less exciting macro?
“It’s the unsexiest ingredient ever!” says nutritionist Emma Bardwell. “Fibre needs a new PR agent.” This is because fibre-rich foods tend to be those stalwart and – whisper it – slightly boring whole-food options that have been around forever: good old-fashioned vegetables, fruit, wholegrain carbs, seeds, pulses.
Bardwell’s new book, however, puts poor forgotten fibre firmly in the spotlight: The 30g Plan (publisher, £13.59) published 1 May, is subtitled How To Eat More Protein, Plants and Fibre and Feel Great, and encourages us to eat the recommended 30g of fibre daily (along with the same amount of protein and 30 different plants per week), offering up some tasty new recipes and neat ideas to hit that goal. She also sings fibre’s praises on her Instagram grid.
Amanda Hamilton, MyFitnessPal’s nutritionist, agrees with Bardwell. “There is a huge ‘fibre gap’ in Western diets between daily recommended intakes and what we’re actually eating. Our data shows that only 55% of Brits pay attention to how much fibre they’re eating,” she says. “Ultra-processed foods dominate many modern diets and they are low in fibre, plus fibre often gets overshadowed by more talked-about superfoods, protein or essential fats, so it’s not front of mind when people are choosing what to buy or eat.”
Why do we need to eat fibre?
“Fibre is essential for gut health but its benefits extend far beyond digestion, says Amanda Hamilton. “It regulates blood sugar levels by slowing down the absorption of sugar. It helps to lower blood cholesterol, it helps prevent constipation and, long term, a high fibre diet may reduce the risk of cancers.”
Getting enough fibre is especially important for (peri)menopausal women as it can help mitigate symptoms, as Hamilton explains:
- It supports hormonal balance. “A high fibre diet helps regulate oestrogen levels. Fibre binds to excess oestrogen in the digestive system, facilitating its removal from the body, which may help ease symptoms of oestrogen dominance.
- It protects against heart disease. “The risk of heart disease increases after menopause due to the decline in oestrogen (as Dr Zoe Williams explains in this piece about her heart scare). Soluble fibre, found in foods like oats, beans and fruit, can help lower LDL cholesterol, the ‘bad’ sort.”
- It aids weight management. “Weight gain is common during menopause due to metabolic changes, loss of muscle mass and shifts in fat distribution. Fibre plays a key role in weight management by increasing satiety.”
Why fibre is important for gut health
We all know that fibre is good for encouraging regular bowel movements but it’s only been in recent years that we’ve started to understand how far-reaching its impact on the gut can be. “What we now know is that fibre feeds our gut microbiome,” says Dr Federica Amati, head nutritionist at Zoe. “Instead of it just passing through, our microbes can break it down. And as they do so, they produce a complex cocktail of chemicals like short-chain fatty acids, enzymes, vitamins, neurotransmitters and amino acids, which support our health in hundreds of ways.”
The three types of fibre – and why we need to eat them all
- Soluble fibre – to soften your stools. Found in flaxseeds, oats, beans, pulses, barley, rye, fruit and root veg, soluble fibre dissolves in water and forms a gel in the gut. This helps you poo more easily.
- Insoluble fibre – to bulk out your stools. Contained in wholemeal bread, bran, cereals, nuts and seeds, this one – you’ve guessed it – doesn’t dissolve and gives substance to your stools.
- Resistant starch – to feed your gut microbes. This reaches your colon without being digested in your stomach or small intestine. There it feeds the ‘good’ bacteria in your gut, which release a chemical to help reduce inflammation. It’s in legumes, grains and seeds – and also pasta that’s been cooked, cooled and reheated, a surprising finding that the late Dr Michael Mosley covered in his Just One Thing health podcast. The cooking and cooling process changes the structure of the pasta’s starch, making it more resistant. So hurray for last night’s leftovers for lunch!
What does 30g of fibre per day look like?
Hamilton suggests this sample day of meals to easily hit your target (there’s a decent 44g of fibre here):
- Breakfast: oat porridge (8g) topped with berries (4g) and chia seeds (4g)
- Lunch: lentil soup (8g) with rye bread (3g).
- Snacks: 1 apple sliced with 1 tbsp peanut butter, 2 squares dark chocolate (5g)
- Dinner: Stir-fried vegetables (5g) with brown rice (3g) and edamame beans (4g)
NB: Obviously these are approximate numbers because portion sizes vary – the best way monitor your exact fibre levels is to track your intake on a nutrition app.
5 easy ways to get more fibre into your diet
Here are some simple ways to boost your daily fibre intake, according to Hamilton.
- Add beans and lentils to soups, stews or classic meals like spaghetti bolognese.
- Snack on almonds or walnuts.
- Choose wholegrains: brown rice, quinoa, wholemeal and rye bread.
- Bulk out meals with vegetables: aim for a third to half of the plate to be veg.
- Top yogurt and porridge with fibre-boosters like flaxseed and chia.
Word of warning #1: up your fibre intake gradually
“It’s important to increase fibre very slowly in your diet if you’re not used to it. Otherwise it can cause bloating, wind and gas,” says Bardwell. “As we say in the nutrition world: go low and slow. There are also certain gut health disorders that don’t tolerate lots of fibre. Always check in with your healthcare team if you plan to make big dietary changes.”
Word of warning #2: eating loads of fibre isn’t for everyone
Bardwell is right – being fibre’s biggest fan isn’t always a good idea. The NHS warns against eating too much if you’re suffering with digestive problems: “if you have a digestive disorder such as irritable bowel syndrome you may need to modify the type and amount of fibre in your diet in accordance with your symptoms. Your GP or a dietitian can advise you further about this.”
