Why fibre deserves more than just being a side dish.

Fibre has become the nutritional star of 2026, although it still suffers from the image problem of being associated with bran and earnest breakfasts. In reality, your digestive system is rather fond of the stuff. According to government recommendations, you should be aiming for 30 grams a day, yet Dr Emily Leeming, scientist, dietitian and researcher at King’s College London, says the average Brit consumes only about 16 grams. Around 96 per cent of adults fall short of the target. That is a shame, because fibre helps support gut health, heart health, immunity and even mood. Everyone from researchers to social media influencers appears to agree for once, which may be the rarest health miracle of all.

Your body needs a mixture of soluble and insoluble fibre. Soluble fibre, found in oats, legumes and citrus fruits, forms a gel that feeds the trillions of microbes living in your gut. Insoluble fibre, abundant in vegetables, nuts and wholegrains, keeps things moving along nicely. Dr Leeming explains that these gut microbes produce short chain fatty acids which play important roles in metabolism, immunity, and brain function. Variety matters because different fibres perform different jobs. Emerging research also suggests some fibres may help lower LDL cholesterol and support blood sugar control. Apparently, fibre is doing far more than helping you maintain polite relations with your bathroom.

Fortunately, adding more fibre does not require a dramatic personality change or a cupboard full of supplements. Dr Lambert recommends introducing it gradually because suddenly transforming into a lentil enthusiast can leave your digestive system somewhat bewildered. Her advice includes replacing some minced meat with beans or lentils in dishes such as chilli and bolognese, and choosing snacks like fruit with nuts or yoghurt with berries. Experts advise switching white bread, rice and pasta for wholegrain versions and adding beans or chickpeas to soups and sauces.  Drinking plenty of water also helps when increasing foods rich in grains and seeds.

Research suggests that adding just seven extra grams of fibre a day, roughly equivalent to half a tin of beans, is associated with lower risks of heart disease, type 2 diabetes, and bowel cancer. The NHS also recommends increasing fibre through wholegrains, fruit, vegetables, and pulses. In other words, your gut is not asking for anything exotic. It simply wants a few more beans and perhaps the occasional handful of nuts. Frankly, compared with some modern wellness trends, that seems wonderfully sensible.