Fibre is one of the components of food that brings the most benefits and yet is least consumed. It is found in plant foods and is not digested by our bodies in the same way as other nutrients. That, far from being a drawback, is precisely what lets it help digestion, feed the gut microbiota and contribute to controlling sugar and cholesterol. If you feel your diet is low in fibre, increasing it is one of the simplest and most rewarding changes.

What fibre is and what types there are

Dietary fibre is usually classified into two broad types. Soluble fibre dissolves in water and forms a kind of gel, which slows digestion, contributes to the feeling of fullness and helps regulate glucose and cholesterol. It is found in oats, barley, pulses, apples, citrus fruit or carrots. Insoluble fibre does not dissolve and increases stool bulk, promoting bowel transit. It is present in whole grains, bran, vegetables and fruit skins.

Health benefits

  • More regular bowel transit and prevention of constipation
  • Greater feeling of fullness, which makes appetite control easier
  • Better control of blood glucose after meals
  • Reduction of LDL, the so-called «bad» cholesterol
  • Food for the gut microbiota, which produces beneficial compounds
  • Lower risk of cardiovascular disease and colorectal cancer, according to observational studies

How much fibre we need

The general recommendation for adults is around 25 grams a day as a minimum, and some bodies suggest between 25 and 38 grams. Many people barely reach half. You do not need to count grams: it is enough to base your diet on minimally processed plant foods and vary the sources.

Foods rich in fibre

  • Pulses: lentils, chickpeas, beans, peas
  • Whole grains: oats, wholegrain bread, brown rice, wholegrain pasta, barley
  • Fruit: raspberries, pear with skin, apple with skin, kiwi, orange
  • Vegetables: artichokes, broccoli, Brussels sprouts, carrot, spinach
  • Nuts and seeds: almonds, walnuts, flax, chia, sesame
  • Tubers with skin: well-washed potato and sweet potato

How to increase it gradually

If your diet is low in fibre and you raise it suddenly, it is normal to notice bloating, gas or discomfort. To avoid it, increase the amount little by little over several weeks, drink enough water and chew slowly. Start by swapping white bread for wholegrain, add an extra portion of vegetables at lunch and dinner, have whole fruit for dessert and add pulses a couple of times a week.

Water and movement: fibre’s allies

Fibre needs liquid to do its job well. If you increase fibre without drinking enough, it can make constipation worse. Regular physical activity also stimulates bowel transit and completes the effect.

Truly wholegrain

Some breads and biscuits are advertised as wholegrain even though they are made mainly with refined flour with a little added bran. Check the ingredient list: the first ingredient should be wholegrain flour. The same goes for breakfast cereals and pasta.

Fibre supplements

Fibre supplements can be useful in specific situations and always on professional advice, but they do not replace a diet rich in plants, which also provides vitamins, minerals and beneficial compounds. First adjust your diet and, if difficulties persist, consult.

A day’s menu rich in fibre

To picture how it is achieved, imagine a simple day: breakfast with oats, natural yoghurt, a pear with skin and some walnuts; lunch with a plate of lentils with vegetables, a mixed salad and wholegrain bread; a snack of an apple and a handful of almonds; and dinner with baked salmon, broccoli and roasted sweet potato. Without counting grams, this pattern easily exceeds daily recommendations and is filling and tasty.

Fibre and the microbiota

The trillions of microorganisms that live in our gut feed largely on the fibre we do not digest. When it ferments, it produces short-chain fatty acids, such as butyrate, which nourish colon cells and have anti-inflammatory effects. A varied diet, with many different types of plants across the week, favours a more diverse microbiota, which is associated with better general health. Trying to include about thirty different plants each week, counting fruit, vegetables, pulses, grains, nuts, seeds and spices, is a fun and achievable goal.

When to be careful

Some people with digestive disorders, such as irritable bowel syndrome or inflammatory bowel disease, tolerate certain types of fibre less well and need personalised adjustments. If you feel intense discomfort, persistent changes in your bowel movements, blood in the stool or unexplained weight loss, see a doctor.

A simple change, a big impact

Adding more fibre does not require complicated diets: it is achieved with everyday decisions, such as choosing wholegrain bread, eating whole fruit, adding vegetables to every plate and bringing back pulses. Your digestion, energy and long-term health will thank you.

This article is for information only and does not replace the advice of a healthcare professional. If you have concerns about your health, consult your doctor.