WELLNESS
Wellness social media has moved on from protein to "fibremaxxing" which is the idea that increasing fibre intake could be one of the best things you can do for your health. And unlike most wellness trends that come and go, this one's actually backed by science and doesn't involve cottage cheese, yey. Here's why fibre matters and how to get more of it without making it complicated.
It Does More Than Keep You Regular
Fibre isn't just about digestion, though that's what most people think of first. It plays a role in metabolic health, blood sugar balance, inflammation, immunity, appetite control, and weight management. Research from gut health company Zoe shows that fibre feeds the beneficial bacteria in your gut, supporting a healthy and diverse microbiome. Their scientists have identified 50 "good" gut bugs associated with markers of good health and 50 "bad" bugs linked to negative health markers.
When fibre ferments in your gut, it produces short-chain fatty acids, compounds that benefit everything from mood and metabolism to inflammation and immunity. Fibre also slows carbohydrate absorption, leading to steadier blood sugar and energy levels throughout the day instead of spikes and crashes.
It Affects Your Energy
Diets heavy on simple, low-fibre carbohydrates cause blood sugar to spike and crash, leading to energy dips and poor concentration. Fibre slows sugar absorption into the bloodstream, supporting steadier energy and better focus. In practice, that means getting through the day without relying on multiple coffees and still having energy left for the gym or evening plans.
For Women, Fibre Supports Hormones
Fibre supports gut health and a healthy microbiome, which enhances the body's ability to process and eliminate oestrogen effectively while maintaining balance with progesterone. This becomes particularly relevant during perimenopause and menopause, where hormone changes contribute to mood shifts and metabolic changes.
Fibre also plays a role in blood sugar management. During perimenopause and menopause, metabolic health can decline and insulin resistance may increase, so supporting blood sugar earlier helps reduce the impact of these changes later.
Not All Fibre Is The Same
Fibre isn't just one type, there are several types, all with different functions. Soluble fibre dissolves in water to form a gel-like substance, helping stabilize blood sugar and lower cholesterol. Insoluble fibre adds bulk to stool and supports regular digestion. You need both for optimal health.
Prebiotic fibre is a type of soluble fibre that specifically feeds beneficial gut bacteria. All prebiotic fibres are soluble, but not all soluble fibres are prebiotic. Best sources include garlic, onions, leeks, asparagus, artichokes, green bananas, and resistant starches like cooked and cooled potatoes or rice.
Research indicates that eating a diverse range of fibres from various sources helps build a healthier gut microbiome because different gut bacteria have different fibre preferences. The 2018 American Gut Project study of 10,000 people found that those with the most diverse microbiomes consumed 30 or more different plant types weekly.
Carbs Aren't The Enemy
Carbohydrates shouldn't be feared. When people cut out carbs entirely, they often miss out on significant fibre intake. If you're reducing complex carbs like rice, bread, or grains, there are still ways to increase fibre through lower-carb foods: berries, broccoli, spinach, kale, avocado, cauliflower, courgette, nuts, seeds, lentils, and chickpeas.
Increase Fibre Gradually
Going from very little fibre to suddenly eating lots will cause digestive issues, such as bloating, cramping, discomfort. Increase fibre by around 3g every few days and make sure you're drinking more water, as hydration is essential for fibre to move through the digestive system properly.
Simple swaps make a difference: mix brown and white rice together instead of just white rice, add finely chopped vegetables into meals, keep the skin on vegetables where possible (that's where a lot of the fibre is).
When High Fibre Isn't Right
High-fibre diets aren't appropriate for everyone. People with inflammatory bowel disease (IBD) or those following specific carbohydrate diets may struggle to tolerate large amounts of fibre-rich foods. If you have a compromised digestive system, the priority is avoiding symptom flare-ups. For most people fibre has huge health benefits, but some react more sensitively. If you have a sensitive stomach, increase intake gradually and drink plenty of water.
How To Work It Into Your Diet
Start by switching up foods you already eat. Replace honey on Greek yogurt with pear or raspberries. Try overnight oats instead of porridge (significantly raises fibre and resistant starch content). Swap crackers or crisps for a handful of nuts. Make salads more substantial by adding protein, a grain or brown pasta, noodles or sweet potato, then vegetables. Cooked vegetables cause less bloating than raw.
Best sources of fibre: fruits, vegetables, whole grains, legumes, nuts, and seeds. Matcha is also a good source because you're consuming the ground tea leaves, not just steeping them like with regular tea.
Supplements Are An Option
Fibre supplements can help if you're struggling to consistently reach 30g daily, have gut issues, or have a busy lifestyle where eating enough fibre-rich foods isn't always realistic. They're also useful during periods of stress or fatigue when cravings and appetite feel harder to manage.
Look for supplements that combine prebiotic and insoluble fibres to support microbial diversity while aiding digestion. Diversity is important as many fibre supplements rely on a single source, but a broader range of fibres is more beneficial for gut health. However, research suggests that fibres in supplements don't offer the same health benefits as fibre from whole food sources, plus you lose out on the vital nutrients that come with food.