It’s no secret that fibre is good for us, but so few people eat enough of it. Given that studies suggest it may help reduce the risk of certain types of cancers, heart disease and digestive problems, it makes sense to put fibre back on the menu. Here’s how…

Fibre needs better PR! We talk about how important other nutrients are, like protein, carbohydrates and fat, but never fibre. Why not?’ asks Jenny Tschiesche, nutritionist and author of the Air-Fryer Cookbook (Ryland, Peters & Small, £16.99). ‘We need to raise people’s awareness, because fibre is such an essential nutrient.’ 

Jenny is right to be worried. The National Diet and Nutrition Survey found that an incredible 90% of us aren’t eating enough fibre – we should be getting 30g a day, but most of us only manage around 19-20g. Studies suggest that certain types of fibre can help regulate blood sugar control, keep your digestive system healthy and control blood cholesterol, which could reduce the risk of type 2 diabetes, digestive problems and heart disease respectively. So, what actually is fibre and why are so many of us missing out?

What is fibre?

‘Simply put, fibre – also known as roughage – is the part of a plant that you eat but doesn’t get digested,’ explains Dalhia Campbell, registered dietitian and spokesperson for the British Dietetic Association. ‘Instead, it is broken down by bacteria in your large intestine and passed out of your body.’

There are two main types of fibre: soluble and insoluble. Soluble fibre can be dissolved in water and creates a kind of ‘gel’ in your gut. It’s linked to feeling fuller for longer, balances your blood sugar levels and could help control cholesterol levels. It also helps feed the bacteria in your gut. Oats, lentils, beans, chickpeas, nuts and seeds are all good sources of soluble fibre. 

Insoluble fibre doesn’t dissolve, but it keeps everything moving through your digestive system, preventing constipation, and is linked to reducing your risk of bowel cancer. Great sources of insoluble fibre are wholegrains, dark leafy greens and skin-on veg. 

‘Most of us do get a good mix of both types, but we’re not eating enough fibre overall,’ says Jenny. And that’s a problem, as a fibre-rich diet is linked to good health – a study in medical journal The Lancet found eating 25-29g of fibre a day could reduce the risk of developing serious conditions like heart disease by up to 31%.

Why aren't we eating enough fibre?

‘We’re not getting enough fibre because we’re just not eating enough plant-based foods,’ says Priya Tew, specialist dietitian from Dietitian UK. Only one in three of us are currently hitting our 5-a-day target, so we’re missing out on fibre and all those vital vitamins and minerals. 

People following a low-carb diet may also be on a low-fibre diet without realising. Dalhia says: ‘Carbohydrates include simple sugars and starchy foods, but also dietary fibre. If you’re cutting out carbs as a whole food group, that will have an impact on your fibre intake.’ 

Our modern diets are partly to blame, too. ‘Ultraprocessed foods often contain low, or no, amounts of fibre,’ says Jenny. ‘If you eat a lot of packaged or on-the-go foods, you could have a low-fibre intake and not be aware of it.’ 

If you’re not eating enough fibre, the most common sign is constipation. But you might also struggle with your energy levels or to maintain a healthy weight. That’s because fibre can keep your blood glucose levels stable, so you avoid sugar highs and lows, and helps you feel fuller for longer, reducing the urge to snack. 

Fibre can also boost your immunity, possibly due to its positive effect on the bacteria in your gut. This means you might often be falling ill with the latest bug if you’re not eating enough. Luckily, there are plenty of ways to get more fibre into your diet.

The best high-fibre foods

The easiest way to start eating more fibre is to increase the amount of fruit, vegetables and wholegrains you eat. If a food is a ‘source of fibre’, it has 3g of fibre per 100g. If it is high in fibre, it will have 6g of fibre per 100g. But ‘we don’t tend to eat things in 100g portions,’ says Dalhia. ‘Looking at food labels can be useful to help you compare things in a supermarket, but don’t get too obsessed with these numbers.’ 

Instead, aim to get your 30g a day by eating a wide range of fibre-rich foods. Follow the meal plan below for some suggestions on how to hit your target, or incorporate some of the delicious recipes on the following pages to switch things up a little.

How to safely increase your fibre intake

When you start introducing more fibre into your diet, do it gradually. ‘Eating too much, too soon, can cause digestive issues such as bloating, abdominal pain and gas,’ warns Priya. Fibre absorbs a lot of water too, so make sure you’re drinking enough water to keep up with any extra intake. 

You don’t have to completely overhaul your diet either. Dalhia says: ‘Think about what you’re currently eating and make small changes that fit in with your lifestyle.’ For example, can you swap your usual breakfast cereal for porridge two or three days a week? What about adding lentils to a bolognese sauce, or some beans to a soup?

Try swapping white versions of foods for their wholemeal versions; so replace white rice with brown or white bread with a seeded loaf. You don’t have to give up eating white pasta altogether, but you may need to prepare it a little differently. 

‘Research shows that cooking and cooling pasta, then reheating it, turns the starch into “resistant starch”, which cannot be broken down as easily by your gut. It basically becomes fibre!’ says Jenny. Freezing white bread and then toasting it has the same effect, increasing the amount of resistant starch in each slice. 

By making these simple tweaks to your diet, and trying our high-fibre recipes, you can soon get your fibre intake back on track. Although you may need to make some more room in your freezer…