Fibre: The Everyday Nutrient Were Not Getting Enough Of

We hear a lot about protein, healthy fats and vitamins, but one of the most powerful nutritional changes most of us could make is really simple: eat more fibre.

The British Nutrition Foundation’s 2026 report, Dietary Fibre in 2026: An Update on Barriers and Opportunities to Fill the UK Fibre Gap, confirms just how significant that gap remains. Only around 4% of UK adults meet the recommended intake of 30 g of fibre each day, with similarly low achievement of age-appropriate recommendations among young people.

That means the overwhelming majority, a whopping 96% of us, have room for improvement.

It’s not all doom and gloom though. The good news is that we don’t have to transform our diets overnight to start benefiting; small consistent changes can be powerful and allow our body to keep up with our dietary changes.

What is fibre again?

Dietary fibres make up the framework or structure of plant foods; theyre actually carbohydrates but are not digested in the small intestine. They travel undigested into the large bowel, where different fibres behave in different ways.

Some fibres add bulk and hold water, helping stools move through the bowel. Others form gels that can slow the absorption of glucose or help reduce cholesterol. Some fibres are fermented by our gut microbes, who in-turn produce beneficial compounds or metabolites called short-chain fatty acids which support gut health and maintain an effective gut lining.

So, fibre is doing much more than simply “keeping us regular”.

Why is fibre important?

Higher-fibre diets are consistently associated with better long-term health.

The evidence links higher fibre intake with a lower risk of cardiovascular disease, type 2 diabetes and colorectal cancer, alongside better digestive function, blood glucose regulation and blood lipid profiles.

One particularly interesting finding is how much difference a relatively modest increase might make.

A large systematic review found that every additional 7 g of fibre per day was associated with approximately a 9% lower risk of cardiovascular and coronary heart disease. Research examining stroke similarly reported around a 7% reduction in risk per additional 7 g/day.

It's important to note that these are observational associations rather than guarantees for an individual, but they do suggest that relatively small dietary changes can matter.

Higher fibre intake is also associated with lower risk of type 2 diabetes and colorectal cancer. For colorectal cancer, for example, a dose-response meta-analysis reported approximately a 10% lower risk for each additional 10 g/day of dietary fibre.

Fibre and cholesterol

Certain fibres, particularly viscous fibres such as beta-glucan found in oats and barley, form a gel-like substance in the digestive tract.

This can reduce the reabsorption of bile acids and cholesterol, helping lower LDL cholesterol (commonly referred to as “bad cholesterol”).

This is one reason why wholegrains such as oats can make such a useful contribution to a heart-healthy diet.

Fibre and blood glucose

Fibre can also slow digestion and the absorption of carbohydrate.

This can help reduce sharp rises in blood glucose following a meal, particularly when higher-fibre carbohydrates are combined with protein and healthy fats.

Pulses such as lentils, beans and chickpeas are brilliant examples because they provide fibre alongside plant protein, making them particularly useful for supporting steady energy and blood glucose regulation.

Fibre feeds your gut microbes

This is one of my favourite reasons to talk about fibre.

We do not eat entirely for ourselves. We also feed the trillions of microbes living within our gut. We are supporting a whole community with what we eat and we can help or hinder the little guys.

Certain fibres are fermented by gut bacteria, producing short-chain fatty acids such as butyrate. These compounds help support the intestinal environment and have roles in metabolic and immune function.

Different microbes prefer different fibres, which is why variety matters. Rather than becoming fixated on one “superfood”, aim to eat a range of wholegrains, vegetables, fruit, beans, lentils, nuts and seeds.

Your tablespoon of ground flaxseed absolutely counts, and it works even better as one member of a much larger plant-food team! That’s why teaming up with oats, berries and other nuts is a great help.

Fibre and bowel health

Some fibres attract water and increase stool bulk, helping waste move more effectively through the digestive tract. Higher fibre intake can therefore help support regular bowel movements and reduce constipation.

Why is gut transit so important? Gut transit is an important part of the body’s natural elimination process. The liver helps process hormones, medications and other compounds so they can be excreted, often via bile into the intestine. Regular bowel movements then help carry these substances out of the body.

When transit is very slow, some compounds may spend longer in the gut and there is greater opportunity for reabsorption.

But there is an important caveat...if your current intake is low, going from very little fibre to 30 g overnight may leave you feeling bloated, possibly constipated and uncomfortable.

It’s therefore essential to increase fibre gradually and drink adequately, adding additional non-caffeinated fluids alongside your increased fibre. Caffeinated drinks are less hydrating due to the diuretic effect of the caffeine. People with IBS, inflammatory bowel disease, significant gastrointestinal symptoms or certain medical conditions may need a more individual approach.

What does an extra 7 g actually look like?

Seven grams sounds rather abstract until you put it onto a plate. Using British Nutrition Foundation food values, you could add roughly 7 g by having:

1. Porridge oats + berries

   45 g oats provides around 4 g, while an 80 g portion of berries adds around 3.3 g.

2. Wholemeal bread + ½ avocado

   A typical 80 g portion of wholemeal bread provides around 5 g and 60 g avocado (1/2 medium) around 4 g.

3. Lentils

   30 g lentils provides around 8 g before you have even counted the vegetables alongside e.g. in a lentil soup or a curry.

That feels much more achievable than trying to redesign your entire diet.

Easy ways to close your fibre gap

Think add and swap, rather than restrict:

• Add lentils or beans to soups, curries, chilli and casseroles.

• Leave the skin on potatoes where appropriate.

• Add ground flaxseed, chia, nuts or seeds to porridge and yoghurt.

• Swap white bread, pasta or rice for wholegrain/brown versions.

• Keep frozen vegetables and berries available when fresh produce is inconvenient or expensive.

• Add an extra vegetable to meals you already cook.

• Try beans on wholemeal toast for one of the simplest high-fibre meals available.

• Choose fruit, nuts, oatcakes or vegetables with hummus or guacamole for some snacks.

And do not forget old-fashioned staples such as porridge, lentil soup, baked potatoes and beans. Improving nutrition does not have to mean buying expensive specialist foods.

In summary

Fibre may not seem glamorous, but the evidence behind it is impressive.

It supports bowel function, our gut microbiome, blood glucose regulation and cholesterol management, while higher-fibre diets are consistently associated with lower risk of several major chronic diseases.

And although 30 g a day is the adult goal, it can be a work in progress.

If your diet is currently low in fibre, start by asking:

“Where could I add another 5–7 grams today?”

A bowl of porridge or overnight oats. Some berries. A handful of nuts. Lentils added to dinner. Ground flaxseeds added to your smoothie. Wholemeal bread instead of white.

Small additions, repeated regularly, can become meaningful changes over time. And, remember to add additional fluids to support fibre additions.

Good nutrition doesn't needs to be complicated

For further reading: final-fibre-summary-report_june-2026-2.pdf