Fibre and gut health are everywhere right now, from ‘fibremaxxing’ trends on social media to endless posts about gut-friendly foods. Fibremaxxing simply means increasing fibre intake – which can be a great thing, as long as it’s done gradually and in a way that suits your individual needs. Fibre is an important nutrient for supporting digestion and long-term health, yet only around 4% of adults in the UK meet the 30g per day recommendation (National Diet and Nutrition Survey 2019 to 2023, 2025), so it’s worth taking a closer look. This blog explains how fibre works in the gut, the different types of fibre, and the health benefits linked to eating more of it.
Fibre is a type of carbohydrate found in plant foods such as fruits, vegetables, grains, beans, nuts, and seeds. But unlike other carbohydrates, fibre isn’t fully digested in the small intestine. Instead, it makes its way to the large intestine where bacteria in the gut break it down. In essence, the fibre you eat feeds the bacteria that live there. This is a good thing, because these bacteria help keep digestion running smoothly and produce short-chain fatty acids, which help support the gut lining and play a role in immune and inflammatory processes.
There are two types of fibre: soluble and insoluble.
Soluble fibre dissolves in water and forms a soft, gel-like texture in the gut. This slows digestion and helps glucose (sugar) enter the bloodstream more gradually, which supports steadier blood sugar and energy levels. Some soluble fibres can also help lower LDL cholesterol by reducing how much cholesterol is reabsorbed in the gut.
Insoluble fibre doesn’t dissolve. Instead, it adds bulk and helps food move through the digestive system, supporting regular bowel movements and preventing constipation.
But fibre doesn’t just support digestion. Higher fibre intake is associated with a lower risk of colorectal cancer, cardiovascular disease, and type 2 diabetes (McKeown et al., 2022; NHS, 2025) – making fibre a small but powerful part of a nourishing diet.
So how can we start eating more fibre? UK guidelines recommend that adults get around 30g of fibre per day, but average intake is closer to 15-18g (National Diet and Nutrition Survey 2019 to 2023, 2025), meaning most adults are not meeting the recommended amount. However, small, simple changes can make a big difference.
Next time you’re shopping, try adding a few more high-fibre staples to your basket, like fruits and vegetables, oats, wholemeal bread, brown rice, and pulses such as beans, lentils, or chickpeas. Frozen vegetables are a great option too, as they’re affordable, quick, and just as fibre-rich as fresh. For more ideas, FEAST has shared a Fibre February post over on Instagram.
To make the 30g fibre recommendation feel more realistic, here’s an example of what that might look like across a normal day (BDA, 2021; NHS Patient Dietary Advice – High fibre diet, 2020):
Breakfast: Fruit and nut porridge with Greek yogurt
- Porridge (50g raw oats, cooked) – 4g
- Strawberries (8 berries; 95g) – 1.4g
- Almonds (small handful; 25g) – 1.9g
Lunch: Wholemeal pesto pasta with chicken and vegetables
- Wholemeal pasta (150g cooked) – 5.4g
- Peas (2 tbsp; 60g) – 3.6g
- Tomatoes (1 small tomato; 60g) – 0.8g
Dinner: Chickpea curry with broccoli and rice
- Tinned chickpeas (4 tbsp; 140g) – 7.7g
- Broccoli (2 florets; 90g) – 2.8g
- Brown rice (½ cup; 100g cooked) – 1.1g
Snack: Apple and peanut butter
- Apple (1 small apple; 100g) – 2.4g
- Peanut butter (1 tbsp; 16g) – 1g
Total Fibre: 32g
Adding more fibre doesn’t have to mean hitting a perfect number overnight. If your diet hasn’t included much fibre before, increasing it too quickly can sometimes cause bloating or gas, so it’s best to start small and build up gradually. Adequate fluid intake is also important when increasing fibre, although individual fluid needs vary. It’s also worth noting that higher fibre intakes aren’t suitable for everyone, and people with certain gastrointestinal conditions may need more tailored guidance from a healthcare professional.
If you’re looking for simple, practical ways to include more fibre day to day, follow us on Instagram for a glimpse into our community cooking and meal services, including fibre-rich recipes like our five bean chilli.
References:
National Diet and Nutrition Survey 2019 to 2023: report (2025).
NHS (2025) How to get more fibre into your diet.
Patient Dietary Advice – High fibre diet (2020).
Stay in the loop!
Follow us on LinkedIn and Instagram for the latest updates, or sign up to our mailing list.
Written by Nadia Gerber