Why everyone's suddenly obsessed with fibre

Fibre has been popping up more and more in conversations lately, and for good reason. Most people think of fibre as something that helps to keep your bowels regular and your gut working well… but it actually does much more than just helping you go to the loo.

So why has fibre become such a hot topic? And how can you tell if you’re getting enough? “Fibre has been on dietitians’ agendas for decades,” says Dr Frankie Phillips, Registered Dietitian at the British Dietetic Association. “But the message is finally landing – we need more fibre, and it’s not just about avoiding constipation.”

According to the BDA, dietary fibre is the part of plant foods that your body can’t fully digest. Instead of being broken down in the small intestine, it passes through to the large intestine, where it’s partially or completely broken down by gut bacteria.

If that sounds a bit science-y, don’t worry, we’ll break down the health benefits of fibre and the best foods to get more of it below.

Why is fibre so good for our health, then?

Dr Phillips says we’re now finding that different types of fibre in plant-derived foods have different functions. “They are important in supporting gut health for sure, but it's more than encouraging gut motility and keeping us regular,” she says.

“Fibre essentially 'feeds' the healthy gut bacteria, our gut microbiome, and we are finding increasingly robust links between gut health and immunity, skin health and even mental health via the gut-brain axis.”

Soluble type fibre (in fruit such as apples and pears) and those which are viscous, e.g. in porridge oats, can help manage healthy cholesterol levels, too.

But eating plenty of fibre is also associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer.

What are the symptoms of low fibre?

If you’re finding it hard to go to the loo or are constipated, this is a sign that you’re not getting enough fibre. But also, adds Dr Phillips, if you notice that you only eat a minimal amount of fruit and veg, nuts, pulses or wholegrains, then you're probably fibre-deprived, too.

What foods are high in fibre?

Firstly, what does “high fibre” actually mean? If you’re looking at nutritional information on food packets, the BDA says high fibre would be seen as around 6g per 100g – while getting a source of fibre would be 3g or more per 100g.

Adults are recommended to get around 30g of dietary fibre each day for the general health benefits.

Some of the best foods for fibre include:

• Beans (kidney, black, cannellini, chickpeas)
• Lentils
• Oats
• Wholemeal bread
• Wholemeal pasta
• Brown rice
• Blueberries
• Raspberries
• Broccoli
• Peanuts
• Peas
• Green beans
• Nuts & seeds (especially almonds, chia, flaxseed)

How can you incorporate it into your diet and get 30g of fibre a day?

“I put red lentils in so many dishes as they are so easy to add and cook down without affecting the taste and texture much,” says Dr Phillips.

“Have a mixture of canned beans in the cupboard, and even frozen peas in the freezer, and try adding these to boost fibre in any savoury dishes you like. Try also adding mixed seeds to any breakfast cereals, yogurt or porridge, or add them to salad. Keep a small bag of unsalted mixed nuts ready to snack on, these are all so easy to incorporate every day.”

The BDA advises you could swap: white flour for wholegrain wheat flour when baking white bread and pasta for wholemeal options white crackers for carrot sticks to have with hummus

And try to: keep a supply of frozen vegetables so you are never without leave the skin on vegetables and fruit have five portions of fruit and vegetables each day remember to drink a good amount of fluid as you increase your fibre

Will eating more fibre cause bloating?

If you currently have a low fibre diet, it's important to ramp up the fibre content slowly, says Dr Phillips. Fibre absorbs water and that’ partly what contributes to the feeling of bloating, she says. “Make sure that when you eat more fibre you also drink more fluid to help move things along in the gut.”

What’s the link between fibre and weight loss?

“Fibre-rich foods can help you to feel fuller as the fibre bulks up what you are eating,” explains Dr Phillips. “But if you eat more fibre, it's also possible that you're diluting the calorie content as well, so you don't end up eating as much and still feel satisfied.”

Plus, she adds, fibre-rich foods take a lot more chewing, so it slows down eating, giving your brain signals more chances to register that you're full.

This article was written by The Body Coach content team.