We often hear that fibre is good for us, but do we really know why? Fibre is an essential part of a healthy diet and although our bodies don’t digest it in the same way as other food, it does play an important role in keeping us well.
One of fibre’s best-known benefits is helping to keep our digestive system healthy. It adds bulk to our stools and helps food move through the gut, which helps prevent constipation. Fibre also provides food for the beneficial bacteria living in our gut, supporting a healthy and diverse gut microbiome.
But the benefits don’t stop there. Eating plenty of fibre can help us feel fuller for longer, which can make it easier to maintain a healthy weight. A high-fibre diet is also associated with a lower risk of conditions such as heart disease, type 2 diabetes and bowel cancer. Fibre can help regulate blood sugar levels and as part of a balanced diet, can contribute to maintaining healthy cholesterol levels.
So, how much do we need? For adults, the general recommendation is around 30g of fibre a day, but many of us don’t quite reach this.
The good news is that increasing your fibre intake doesn’t have to mean a complete change to your diet. Small, everyday changes can make a big difference. Choose wholegrain or wholemeal bread, brown rice and wholewheat pasta instead of their white alternatives. Add beans, lentils and chickpeas to soups, stews, curries and salads. Keeping the skin on your potatoes and where appropriate, fruit and vegetables, as much of the fibre is found in or just beneath the skin.
Breakfast is another easy opportunity. Try porridge or overnight oats topped with berries and a handful of nuts and seeds. And don’t forget snacks, a piece of fruit, a handful of nuts or some vegetable sticks can all contribute towards your daily intake.
If you are increasing your fibre, do it gradually and drink plenty of water, as this helps the fibre do its job and reduces the chance of bloating or discomfort.
Ultimately, getting enough fibre isn’t about following a complicated diet. It’s simply about eating a variety of plant foods every day. More wholegrains, fruit, vegetables, pulses, nuts and seeds. Your gut will thank you for it!
This article first appeared in the October 2026 issue of Cranleigh Magazine. Pick up your free copy around the village, or read more at cranleighmagazine.co.uk.
