Think You’re Eating Healthily? You’re Probably Missing THIS

By Cat Trentham

Fibre is the underrated nutrient that supports digestion, heart health, and weight loss.

Fibre doesn’t get the same spotlight as protein or carbs, but it plays a huge role in how we feel day to day—helping with everything from digestion and energy to long-term health. Yet most of us aren’t getting anywhere near enough. The recommended intake is 25g a day for women and 38g for men. Most people are nowhere close!

Here’s why fibre is so important—and a few easy ways to eat more of it without totally overhauling your diet.

Fibre Keeps Things Moving

One of fibre’s main jobs is keeping your digestion regular. It helps food move through your gut at a healthy pace, reducing bloating, discomfort, and sluggish toilet habits.

There are two main types of fibre, and both are important:

• Soluble fibre dissolves in water and forms a gel-like texture. It helps soften stools and slows digestion—keeping you fuller for longer. It also helps lower LDL (bad) cholesterol and stabilise blood sugar levels.

Good sources: oats, apples, citrus fruits, beans, lentils, avocados, Brussels sprouts.

• Insoluble fibre doesn’t dissolve in water—it adds bulk to stools and helps everything move through more quickly.

Good sources: whole grains, nuts, seeds, legumes.

It's important to note that in people prone to digestive issues like diarrhoea, consuming too much insoluble fibre—without enough soluble fibre—can actually make symptoms worse. Insoluble fibre speeds up gut transit time, which means food moves through the gut too quickly for proper water absorption. This can make diarrhoea worse and irritate the bowel lining, especially if it's already inflamed. Soluble fibre, on the other hand, helps to slow things down and absorb excess water, so getting the right balance matters.

If you are prone to constipation, both types of fibre are important: insoluble fibre helps keep things moving, while soluble fibre makes stools softer and easier to pass. If you don't have any digestive issues, including a variety of fibre sources is the best approach for overall gut health.

Below is a table of high-fibre foods. I've starred the ones that are high in insoluble fibre only—if you suffer from diarrhoea, introduce these foods slowly and alongside other non-starred items on the list.

Fibre Is Great for Your Heart, Gut, and Blood Sugar

Soluble fibre binds to excess cholesterol in your gut and helps carry it out of the body, which can lower LDL levels and reduce the risk of heart disease.

It also slows how fast sugars are absorbed into the bloodstream, which can help with energy dips and blood sugar control—especially useful for those managing insulin resistance or type 2 diabetes.

Plus, fibre feeds your gut bacteria, which produce short-chain fatty acids linked to lower inflammation, a healthier gut lining, and stronger immunity.

Helps You Stay Fuller, for Longer

Fibre is a natural appetite regulator. It slows down digestion and keeps you fuller between meals, making it easier to manage your weight without feeling restricted.

Many high-fibre foods—fruit, veg, legumes, whole grains—are naturally lower in calories and more filling, so they give you more bang for your buck in both nutrition and satisfaction.

Easy Ways to Add More Fibre to Your Day

You don’t need to live on lentils and kale. Here are a few simple ways to increase your fibre:

• Add a handful of fruit or veg to every meal—frozen, tinned, or fresh all count.

• Stir a spoonful of flaxseeds or chia seeds into porridge and top with fresh or frozen raspberries for an easy fibre boost.

• Choose whole grain carbs like oats, brown rice, or wholemeal bread when possible.

• Roasted parsnips make a great addition to evening meals and can even be used as a substitute for potatoes.

• Add beans, lentils or chickpeas to soups, curries, or pasta dishes—even a couple of spoonfuls makes a difference.

• Try high-fibre snacks like popcorn, fruit with skin, or oatcakes with nut butter.

If you have IBS, be aware that some high-fibre foods are also high in FODMAPs, which can trigger symptoms for some people. In these cases, it’s best to choose well-tolerated fibre sources and build them up gradually. If unsure, a dietitian can help you personalise your fibre intake. You can read more about this in my IBS article.

Water: The Unsung Hero

Fibre needs water to work properly. Without enough fluid, fibre can actually have the opposite effect—leading to bloating, discomfort, or constipation.

As you increase fibre, also increase your water intake—aim for at least 1.5 to 2 litres a day as a baseline, more if you’re active. Think of water and fibre as teammates: one won’t do its job properly without the other.

Tracking Fibre: A Simple Way to Raise Awareness

If you’re curious how much fibre you’re actually getting, using an app like MyFitnessPal can be helpful. But it’s important to check your entries carefully—some foods only list calories, carbs, fats, and protein and leave fibre blank. If you’re specifically tracking fibre, make sure the foods you log include fibre in the nutrition breakdown. Entries with a green tick tend to be more reliable and complete.

In Summary

Fibre is one of the most underrated nutrients out there—but getting enough can make a huge difference to how you feel. It supports digestion, heart health, blood sugar control, appetite, and even your immune system.

You don’t need to be perfect—just make a few small swaps, build up slowly, and stay hydrated. Your body (and your bowels) will thank you!