Am I Eating Enough Fibre? How I Get More Fibre Rich Foods Into My Diet

HEALTHY EATING

7 Sept

The most recent National Diet and Nutrition Survey 2019 to 2023 (NDNS), found the vast majority of people in the UK do not meet government fibre recommendations: “For younger children, 78% of those aged 18 months to 3 years and 86% of those aged 4 to 10 years did not meet the recommendation for their age group. For children aged 11 to 18 years and for adults, 96% did not meet the fibre recommendation.”

This makes for pretty depressing reading. I first wrote a version of this fibre blog in 2019 and reported then that, following a review published in the Lancet medical journal, the BBC created a news story about dietary fibre with the headline “The lifesaving food 90% aren’t eating enough of”. It seems from the recent NDNS report that the situation has worsened further. This is worrying, particularly at a time when many people are following low-carb diets and therefore inadvertently reducing their fibre intake, because many carbs, e.g. brown bread, also serve as excellent sources of fibre.

How has the perception of the importance of fibre changed?

The heyday of dietary fibre was arguably the 1980’s (did your Mum ply you with All Bran at every available opportunity?), when popular culture celebrated fibre’s beneficial effects, particularly those of avoiding constipation, being low in calories and making dieters feel fuller for longer.

Perhaps because of fibre’s association with (sorry to mention) poo, piles and wind, it has since fallen into the dark underbelly of less palatable food choices. Although the scientific community widely recognise its importance, in recent years there has been concern whether this message is reaching the general public.

However, there is some hope that the tide may be turning. In 2019, I titled my blog ‘Why isn’t Fibre More Fashionable?’ It seems I had a premonition. Early in 2026, my young adult offspring alerted me to a trend emerging from TikTok called ‘fibremaxxing’. This basically means making a conscious effort to increase the fibre in your diet, so that it moves closer to recommended levels. Unlike many restrictive diet trends, which can promote disordered eating, fibremaxxing isn't about rules and restriction. It's more about focusing on adding in plant-based foods, eating a rainbow (i.e. more variety), and more wholegrain textures (i.e. roughage) to your meals throughout the day.

What is dietary fibre?

A non-digestible carbohydrate, fibre is found in the structural parts of plants and therefore occurs naturally in most plant-based foods. It cannot be broken down by digestive juices in the body like other carbohydrates but this does not mean it sails through the gut with no beneficial effects.

There are different types of fibre and all have different beneficial roles to play. Soluble fibre, found in oats and fruit for example, escape digestion in the small intestine and are vital for fermentation in the large intestine. Resistant starch acts similarly to soluble fibre in this way. Prebiotic fibres, found in things like onions and bananas, support gut bacteria, stimulating the growth of ‘good’ bacteria, producing short-chain fatty acids which perform many important functions. Insoluable fibre, found in wholegrains and nuts for example, is the ‘bulk’ that supports digestion and the rate of absorption of nutrients in the small intestine.

It is not necessary to track or over-analyse your fibre intake. Just focus on eating a wide variety of plant based foods, even if you eat animal foods, to ensure you’re getting the range of dietary fibres for optimum health and wellbeing.

What is the evidence that fibre is good for our health?

Adequate intake of fibre is associated with better gut function, in many cases reducing diarrhoea, constipation, bloating, digestive discomfort and other symptoms frequently associated with IBS. It improves the diversity of the gut microbiome, which can support a healthy immune system and may provide emotional benefits due to the gut-brain axis.

The importance of fermentation products for the health of the colon is increasingly supported by scientific research. The weight of academic evidence shows that a high intake of dietary fibre is likely to be protective against cancer, particularly colorectal (bowel) cancer.

Research shows that metabolic health is improved by eating plenty of fibre. The risk of type II diabetes, for example, is lowered with a high fibre diet, perhaps because such diets are associated with a lower incidence of obesity which, in turn, increases the risk of diabetes. Fibre may help with weight management due to satiating effect of fibre, stimulating gut hormones that promote fullness, helping regulate appetite.

Fibre’s ability to slow absorption of sugars and therefore reduce the glycaemic index of foods may also play a part in reducing the risk of type II diabetes. High fibre content in a meal hinders the rate of absorption of fats and sugars, and thus has a beneficial effect on the rate at which glucose levels rise in the blood. This lessens the ‘sugar rollercoaster’ effect, keeping blood glucose in the healthy range and making you feel more steady and energised.

Evidence from studies analysing the consumption wholegrain cereals, fruit and vegetables suggest that such fibrous foods also lower the risk of cardiovascular disease by lowering the levels of bad cholesterol in the blood. It is, however, difficult to ascertain whether it is the fibre itself or other beneficial nutrients in such foods which accounts for the decreased risk.

How much fibre is enough?

The current government recommendation is that adults should eat at least 30g of fibre per day, but only about 4% of adults in the UK achieve this. Government data suggest that overall, on average people eat about 18g per day, which equates to only around two thirds of the recommended intake.

Can ‘fibremaxxing’ be too much?

'Fibremaxxing' means striving to achieve the target levels of fibre, not consuming excessive amounts. However, it can be taken too literally. More isn’t always better. Increasing fibre too quickly can worsen the very symptoms you are trying to avoid, such as wind, bloating, tummy ache or diarrhoea. It is wise to increase it more gradually, with plenty of fluids.

Also, research suggests that fibre is extremely filling, for example, the wholegrain pasta is more filling than white pasta, so it’s important that eating more fibre doesn’t prevent you consuming other foods with essential nutrients such as protein and unsaturated fats.

As with any dietary trend, be cautious that your enthusiasm to make dietary changes doesn’t lead to rigid food rules that could reinforce a negative mindset around food and even disordered eating. As always, it’s all about balance.

How can I get more fibre-rich foods into my diet?

Fibre is found in whole plant-based food that has not been refined, including most fruit and vegetables, brown rice, wholegrain bread and wholewheat pasta, certain breakfast cereals, pulses such as beans, lentils and chickpeas, as well as nuts and seeds.

Although I certainly wouldn’t advocate calculating the fibre content of everything which passes your lips, there are a number of easy changes you can make to increase your fibre intake.

Leave the skin on vegetables and potatoes before cooking to increase fibre content.
Swap refined carbs such as white bread, white rice and white pasta for wholegrain versions. In my experience, even children are amenable to these changes, particularly if introduced gradually… for example, you can initially mix wholegrain and white pasta to facilitate the switch.
Choose breakfast cereals with a higher fibre content, such as porridge oats. Learn to check labels to see which cereals have the most fibre per 100g — you may be surprised that Weetabix has 10g per 100g of fibre compared with 3g per 100g in Cornflakes.
Although I personally choose to eat meat, I love to add pulses, chickpeas and lentils to one-pot/slow cooker dishes such as curry, bolognese and stews. Tinned beans and dried lentils are extremely cheap, can be kept in your store-cupboard and added to many meals with no complicated preparation. This reduces the meat content which is better for your health and the environment, and drastically increases the fibre content of your main dishes.
Finally, do not forget the standard NHS guideline of consuming at least five portions of fruit and vegetables per day. As well as incorporating more vegetables onto your plate at mealtimes, you can exchange snacks such as biscuits for fruit, vegetable sticks or nuts. Adults as well as children can learn to love these alternatives.

With pre-prepared and packaged foods such as ready meals or breakfast cereals, read the labels to see how much fibre the product contains per 100g. As a general rule, food with >3g of fibre per 100g is considered a source of fibre, and food containing >6g of fibre per 100g is considered a high fibre source.

For once, follow the trend!

The conclusion to my 2019 blog was titled ‘Buck the Trend’, meaning go against cutting carbs and include mainly wholegrain versions. However, the more recent fibremaxxing isn't a fad. If followed sensibly, gently and in moderation, it is an evidence-based way to support your long-term health.

This is not to say that you should avoid white bread, cornflakes and peeled potatoes at all costs. Just try to make as many of the suggested changes as you can, much (but not necessarily all) of the time.

There will always be a place in my own diet for low fibre treats. What would life be without the occasional hot buttered crumpet? And, of course, any dietary pattern has to be enjoyable to be maintainable in the long term.

If you want more ideas for how to include fibre, have a browse of my workshops, particularly ‘How to Step Off the Blood Sugar Rollercoaster’ (clue: fibre has a very important role) and ‘Eating Well with a Busy Life’ (full of practical tips of how to easily get adequate amounts of essential nutrients, including fibre).

Learn more ABOUT MY WORKSHOPS