The new year always been new promises of healthy eating, fitness kicks and a hunger to understand the secrets to wellbeing.  Following some of the amazing feedback about our collagen and creatine articles here is the next instalment of what I think can help you see the wood through the trees in understand health hacks. 

What is fibre?

Fibre is a type of carbohydrate found only in plant foods — such as whole grains, vegetables, fruit, legumes, nuts and seeds — that our bodies can’t fully digest. Instead of being absorbed like other carbs, fibre travels through your gut and plays a key role in your digestive system and beyond. 

There are different types of fibre:

  • Soluble fibre dissolves in water and helps form a gel-like substance in the gut — great for heart health and blood sugar control. 
  • Insoluble fibre adds bulk to your stools and helps keep your bowel movements regular. 
  • Prebiotic fibres feed beneficial gut bacteria, supporting a healthy microbiome. 

Fibre isn’t just about digestion — it’s a cornerstone of long-term health.

Why fibre matters for your health

Most people think of fibre as something that “helps you poo” — and yes, it definitely does that — but its benefits go far beyond bowel motions

1. Supports gut health & regularity

Fibre helps food pass smoothly through your digestive system, keeping things regular and reducing constipation. It also feeds the friendly bacteria in your large intestine, which produce beneficial compounds that help maintain gut health. 

2. Heart health & cholesterol control

A high-fibre diet is linked with lower levels of LDL (“bad”) cholesterol and reduced risk factors for heart disease and stroke. Some types of soluble fibre can bind cholesterol in the gut and help remove it from your body. 

3. Blood sugar & metabolic health

Because fibre slows digestion, it helps control blood sugar levels — meaning fewer spikes after meals and better long-term metabolic health. 

4. Feeling fuller for longer

Fibre-rich foods take longer to digest, helping you feel satisfied and potentially reducing overall calorie intake — great news if you’re managing your weight or appetite. 

Most people don’t eat enough

In the UK, adults are advised to aim for around 30g of fibre per day as part of a balanced diet. But many of us fall well short of that, with average intakes often closer to 18–20g/day. That means we’re missing out on many of fibre’s known health benefits — and there’s evidence this shortfall is widespread across age groups. 

Easy ways to boost your fibre intake

Here are some simple swaps and additions to help you reach your daily target:

✔ Choose wholegrain versions of bread, pasta and rice instead of white. 
✔ Start your day with oats or high-fibre cereals. 
✔ Add beans, lentils and chickpeas to salads, soups and stews. 
✔ Eat 5 portions of fruit and vegetables a day — leave on the skins where possible and avoid putting your 5 a day into smoothies where the fibre content is significantly reduced.
✔ Snack on nuts, seeds or fruit instead of processed snacks. 
✔Drink plenty of water — fibre needs fluid to work well. 

Increasing fibre gradually and keeping hydrated can help reduce any temporary bloating or gas as your gut adapts.

The nitty gritty 

Fibre isn’t just about digestion — it’s a cornerstone of long-term health. From supporting gut function and appetite control to helping protect your heart and blood sugar, getting enough variety and volume in your daily fibre intake is something everyone can benefit from. 

Remember, small changes can make a big difference — and your gut (and heart, and brain) will thank you!