The power of fibre- The importance of dietary fibre for your health
When we talk about healthy eating, it's easy to focus on fat, protein, and carbs. However, another vital nutrient is often overlooked: fibre. In this article, we'll explore fibre, what it does, and how to get enough in your diet.
The recommended daily fibre intake for adults is 30 grams, but worryingly, experts claim that as many as 95% of British adults fall short of that goal. In fact, the average UK consumption of fibre is just 18 grams, which is the recommended amount for a child of four years of age. The evidence suggests that when it comes to fibre, we're just not getting enough.
Nutritionist Dr Federica Amati said that too little fibre intake can contribute to developing chronic conditions and disease:
‘At least nine out of ten Brits are deficient in fibre, which is a key contributor to poor diet and diet-related chronic diseases such as colorectal cancer, type 2 diabetes and heart disease. ’
What is fibre?
Fibre is an essential part of a healthy diet. It is the indigestible part of plant foods that passes relatively intact through the digestive system. It is mostly found in plant-based foods such as fruits, vegetables, legumes, and whole grains.
Dietary fibre used to be known as roughage, and its main benefit was believed to be its ability to keep your bowel movements running smoothly. That's still true today, but fibre does much more than keeping you regular; it also has an essential role in maintaining your overall health.
The different types of fibre
Fibre is classified into two main types- soluble and insoluble fibre. They both add bulk to your motions-but each type of fibre has different roles and can be found in different food sources and supplements. Nixi is a rich source of both soluble and insoluble fibre.
Soluble fibre: Soluble fibre dissolves in water to form a gel-like substance that keeps the stools soft and easy to pass. It can also help to lower blood cholesterol and glucose levels. It is found in oats, peas, beans, apples, and citrus fruits.
Insoluble fibre: Insoluble fibre bulks up the stools and drives waste through your body and out into the toilet pan. It helps people who struggle with constipation, slow bowel transit or irregular motions. Good sources of insoluble fibre include psyllium husk, wholemeal flour, wheat bran, nuts, and vegetables.
What are the health benefits of fibre?
The effects of fibre extend far beyond the bowels. Eating sufficient dietary fibre can help protect against common chronic conditions and promote long-term health and wellbeing. In her book ‘Genius Gut’ dietician Dr Emily Leeming says that fibre is the “closest thing we have to a superfood.”
Fibre maintains your digestive health
Fibre is essential for maintaining regular bowel movements and preventing constipation. According to the NHS (2023), fibre adds bulk to the stool, making it easier to pass and reducing the likelihood of haemorrhoids and diverticular disease — conditions that affect the colon.
Fibre nourishes your microbiome
Fibre does much more than bulk up your poo. It also affects your gut microbiome. Our bowels are home to an incredible five hundred million bacteria, and achieving the right balance between good and bad bacteria is vital for our health and wellbeing.
Fibre feeds and nourishes these vital bacteria, creating substances that have an anti-inflammatory effect. Dr Emily Leeming says:
‘Through feeding on fibre, these microbes are able to make powerful molecules for your health, which travel around your body, influencing everything from your immune system, to your brain, to your heart and lungs.’
Fibre can boost your brain
Fibre may affect memory and brain function as we get older. In a twin study at King’s College London, on average, the twin who received a fibre supplement performed better on memory tests associated with early signs of Alzheimer’s disease than the twin who received a placebo. The researcher, Dr Mary Ni Lochlainn, said:
'We are excited to see these changes in just 12 weeks. This holds huge promise for enhancing brain health and memory in our ageing population.'
Fibre can help your mental health
There’s some evidence that an increased intake of total dietary fibre may reduce your risk of depression. And when it comes to food and mood, there's good news for chocaholics! Dark chocolate, with over 70 per cent cocoa content, is high in fibre. In fact, there’s about 11g of fibre in every 100g bar. Eat a couple of squares every day to help improve your mood. Dr Leeming says:
‘For every 5g of fibre, there’s a 5 per cent associated decrease in the risk of depression. That’s the equivalent of a third of a tin of beans or a couple of squares of dark chocolate with some fruit or nuts.’
Fibre helps maintain a healthy weight
High-fibre foods tend to be more filling than low-fibre foods, helping you feel satisfied for longer. This can naturally help you reduce your overall calorie intake and assist with weight management- when you feel full, you’re less likely to turn to the biscuit tin.
A 2019 review published in the medical journal The Lancet found that people with higher intakes of dietary fibre had significantly lower body weight and body fat percentages compared to those with lower intakes (Reynolds et al., 2019).
Fibre lowers the risk of cardiovascular disease
Soluble fibre can help reduce your cholesterol levels by lowering low-density lipoprotein (LDL) also known as “bad” cholesterol.
The British Heart Foundation reports that a high-fibre diet is associated with a lower risk of developing heart disease. This is supported by findings in The BMJ which indicate that each additional 7 grams of daily fibre intake is associated with a 9% decrease in cardiovascular risk (Threapleton et al. 2013).
Fibre reduces the risk of developing type 2 diabetes
A high intake of dietary fibre has been associated with a reduced risk of developing type 2 diabetes. Fibre in your diet helps to slow down your body’s absorption of sugar, this regulates insulin and blood sugar levels, reducing spikes and troughs. Diabetes UK promotes high-fibre foods as part of a balanced diet to prevent and manage diabetes.
Fibre may lower some cancer risks
There is growing evidence that dietary fibre plays a role in reducing the risk of colorectal cancer. The World Cancer Research Fund (2018) states that there is convincing evidence that consuming foods containing dietary fibre decreases the risk of colorectal cancer.
How much fibre do you need?
The Scientific Advisory Committee on Nutrition (SACN) recommends that adults consume 30 grammes of fibre per day. The evidence suggests that most people in the UK consume far less — averaging around 18 grams per day, according to Public Health England (PHE, 2020).
How to increase your fibre intake
• Start your day with a high-fibre breakfast cereal such as porridge or bran flakes.
• If you enjoy yoghurt, try sprinkling with nuts, berries and seeds for a fibre boost.
• Choose wholemeal or wholegrain varieties of bread, pasta, and rice.
• Add beans, lentils, or chickpeas to soups, stews, and salads.
• Eat a rainbow assortment of fresh fruit and veggies every day- add in raspberries, blackberries, avocados and artichokes which are all particularly high in fibre.
• Snack on fruits, vegetables, or unsalted nuts.
• Leave the skin on potatoes and fruits where possible.
• Add in Nixi- a daily fibre shot that contains soluble fibre, insoluble fibre, probiotic fibre and prebiotics. It contains 1600mg of psyllium husk, 640mg of inulin and 640mg of oat fibre. Taken regularly it can help boost the fibre in your diet and support your digestive health.
Try to take it slowly when you boost your fibre intake or you may become windy or bloated. Give your gut bacteria time to adjust to their new diet by gradually increasing the fibre in your food or taking a supplement on alternate days until your body is used to the new regime.
In summary:
Getting enough fibre into your daily diet is one of the simplest and most powerful steps you can take towards better health. From better digestive function and weight management to a lower risk of chronic conditions like heart disease and diabetes,fibre can help.
Follow our easy tips to boost the fibre in your diet – and if you’re struggling to get the fibre you need, take Nixi daily for a fruity fibre shot, together with prebiotics and probiotics to boost your overall gut health.
Find out more:
Check out these sources and links to take a deeper dive into fibre and explore the references we used in researching and writing this article.
NHS. (2023). Fibre in diet. Retrieved from https://www.nhs.uk
Genius Gut: Emily Leeming
https://www.sciencedirect.com/science/article/pii/S0965229920318884
Reynolds, A., Mann, J., Cummings, J., Winter, N., Mete, E., & Te Morenga, L. (2019). Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet, 393(10170), 434–445.
Threapleton, D.E., et al. (2013). Dietary fibre intake and risk of cardiovascular disease: systematic review and meta-analysis. BMJ, 347, f6879.
Public Health England. (2020). National Diet and Nutrition Survey: Results from Years 9 to 11 (2016/2017 to 2018/2019).
World Cancer Research Fund. (2018). Diet, nutrition, physical activity and colorectal cancer. Retrieved from https://www.wcrf.org
British Heart Foundation. Fibre and heart health. Retrieved from https://www.bhf.org.uk
Diabetes UK. Healthy eating and fibre. Retrieved from https://www.diabetes.org.uk
https://www.kcl.ac.uk/news/daily-fibre-supplement-improves-older-brain-12-weeks
