Fibre is having a bit of a moment. It seems protein has had it’s time in the sun and now everyone is talking about fibremaxxing and how to make sure we’re getting enough.
Quite right too. Fibre is an essential, but often overlooked, component of a healthy diet yet a recent government survey showed that 96 per cent of adults aren’t getting enough. Perhaps because people often associate fibre with – to put it frankly – pooing that it’s not talked about with quite the same enthusiasm as protein. I think it’s about time we changed that.
Many of us are aware of the need for fibre, it tends to be relegated to the background. Yet, its role in maintaining both mental and physical health is profound. From supporting heart health and gut function to aiding weight management and even influencing our mood, fibre is a true nutritional powerhouse. In this article, we will explore why fibre is so important, how it benefits various aspects of our health, and how much we should be consuming each day.
Next, discover the top high-fibre foods, gut-friendly recipes and what to eat for better digestion.
What is fibre?
Dietary fibre refers to the parts of plant foods that our bodies cannot digest or absorb. Unlike fat, protein and carbohydrates, which our bodies break down and absorb, fibre passes through our stomach, small intestine and colon. There are two main types of fibre: soluble and insoluble.
Soluble fibre dissolves in water to form a gel-like substance, helping to lower cholesterol and glucose levels. Insoluble fibre adds bulk to the stool and aids in moving food through the digestive system.
Fibre is good for your heart
One of the most well-established benefits of fibre is its positive impact on heart health. Cardiovascular disease remains one of the leading causes of death, but adding fibre to your diet can make a difference.
Lowers cholesterol
Soluble fibre, found in foods such as oats, beans, lentils and apples, has been shown to help lower cholesterol levels by reducing low-density lipoprotein (LDL), or ‘bad’ cholesterol. It binds to cholesterol in the digestive system and helps remove it from the body.
Regulating blood pressure
A fibre-rich diet is also associated with lower blood pressure. Studies have found that people who consume more fibre tend to have lower blood pressure, which in turn reduces the risk of heart attacks and strokes.
Reduces inflammation
Chronic inflammation is linked to a range of heart problems. Fibre from whole grains, fruits and vegetables, appears to reduce inflammation in the body, so supports a healthy heart.
Fibre is great for gut health
Fibre plays a crucial role in maintaining a healthy digestive system by supporting the gut. It’s now commonly known that our gut has a profound effect on everything from our mental health and weight, to digestion, skin and immunity. So, it’s vital that we keep our gut healthy, happy and functioning well.
Promotes regularity
While discussing toilet habits generally makes people uncomfortable, the frequency of your bowel movements is an important indication of your digestive system and overall health. Fibre adds bulk to our stools and helps food pass more quickly through the stomach and intestines, preventing constipation.
So, if you’re going to the effort of looking after yourself, then eating enough fibre should be top of your list.
Supports mental health and mood
A healthy gut is associated with improved mood and better brain function. Research has shown that the gut-brain connection plays a role in mental health conditions such as anxiety and depression. By nourishing our gut bacteria, fibre may help us to support and improve our mental wellbeing.
Reduces the risk of digestive disorders
A high-fibre diet is linked with a lower risk of developing various digestive disorders, including bowel cancer and irritable bowel syndrome (IBS).
Fibre and weight loss
We are facing a global obesity pandemic due to modern lifestyles and less than healthy food choices. It’s not our fault, food has become a thing of convenience and this often means we’re reaching for ultra-processed foods which are high in sugar and refined carbohydrates. The good news is that adding more fibre to our diets could be the key.
Increases feelings of fullness
Fibre-rich foods tend to be more filling than low-fibre foods, helping you feel fuller for longer. This can prevent over-eating and snacking between meals, both of which contribute to weight gain. Soluble fibre, in particular, slows the emptying of the stomach, leading to a prolonged feeling of fullness.
Helps with calorie control
Many high-fibre foods, such as fruits, vegetables, and wholegrains, provide fewer calories for the same volume of food. This allows you to eat good, satisfying portions without consuming excessive calories, and may even help you to lose weight.
Supports blood sugar control
Fibre helps slow the absorption of sugar and improves blood sugar levels. Stable blood sugar can help prevent energy crashes and cravings, making it easier to maintain a healthy weight.
How much fibre should you eat?
Despite the clear benefits, most people in the UK do not consume enough fibre. The NHS recommends that adults should aim for at least 30 grams of fibre a day, yet the average intake is only 20 grams.
Good sources of fibre
- Wholegrain cereals and breads
- Brown rice and wholewheat pasta
- Oats and barley
- Beans, lentils and chickpeas
- Fruits such as apples, pears and berries
- Vegetables like carrots, broccoli and peas
- Nuts and seeds
Tips for getting more fibre
• Start your day with a high-fibre breakfast such as porridge or wholegrain cereal
• Add beans or lentils to soups, stews and salads
• Snack on fruit, nuts, or wholegrain crackers instead of processed snacks
• Choose wholemeal options when buying bread, pasta and rice
• Leave the skin on fruit and vegetables where possible
It is important to increase fibre intake gradually and drink plenty of water to avoid digestive discomfort.
So, why is fibre important?
Yes, fibre is essential for our digestive health and, yes, that means it helps us poo. But it’s important for so much more than that. Fibre is a vital component of a balanced diet with benefits for our mental and physical health. From protecting your heart and supporting your gut, to aiding weight management and boosting your immunity, fibre deserves a central place in your daily meals.
So next time you plan your meals, remember to put fibre on your plate!
Now try…
Digestive health recipes and tips
How does diet affect gut health?
What are probiotics and what do they do?
The acid reflux diet: what is it?
Foods to avoid for acid reflux
Top 12 healthiest fermented foods
Find out more about healthy weight-loss
All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
