Why Everyone Is Talking About Fibre (And Why You Should Too)
For a long time, protein has been the star of the nutrition world – praised for its muscle-building benefits and spotlighted in countless health trends. But there's another essential nutrient quietly waiting for its moment to shine: fibre. And according to nutrition experts, it's long overdue.
Fibre: The Underrated Essential
While many of us are hitting or even exceeding our protein goals, fibre intake remains seriously low across the UK. So what's the issue?
Focusing heavily on protein can sometimes crowd out other important food groups – like wholegrains, beans, fruits and vegetables – that are naturally rich in fibre. In the quest to fuel up on high-protein everything, it's easy to miss out on one of the most powerful allies for long-term health.
How Much Fibre Do We Actually Need?
Most adults should aim for around 30g of fibre a day. The reality, though, is that average UK intake sits well below that figure.
Why Fibre Matters
- Supports gut health
- Helps stabilise blood sugar levels
- Aids digestion
- Helps you feel fuller for longer
- Supports overall metabolic health
Fibre doesn't just "keep things moving" – it plays a genuinely important role in keeping the whole body functioning well.
High Fibre Foods to Add to Your Diet
Building fibre intake up gradually (rather than all at once, which can cause bloating) is the best approach. Here are some of the best sources to work into your meals:
Legumes: lentils, chickpeas, kidney beans, black beans – among the most concentrated fibre sources available, and versatile in soups, salads and curries.
Wholegrains: oats, brown rice, wholemeal bread and pasta, quinoa, barley – simple swaps from refined versions that meaningfully boost fibre intake.
Fruit: raspberries, pears, apples (with skin on), bananas, oranges – easy to add as snacks or to breakfast.
Vegetables: broccoli, Brussels sprouts, carrots, sweet potatoes – especially good when eaten with the skin on where possible.
Nuts and seeds: chia seeds, flaxseed, almonds, pistachios – easy additions to smoothies, yoghurt or porridge.
It's Not Protein or Fibre… It's Both
The takeaway isn't to ditch protein – it's about balance. A healthy, functional plate includes both protein and fibre-rich foods working together to nourish your body.
So next time you plan your meals, ask yourself: where's my fibre? Your gut, and the rest of your body, will thank you for it.
Simple Ways to Boost Fibre Daily
- Add beans or lentils to salads and soups
- Choose wholegrains over refined versions
- Snack on fruit, nuts or veggies
- Try adding chia or flaxseed to smoothies or yoghurt
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