What we'll cover 

• The role of fibre in the body and health 
• The benefits of a fibre-rich diet 
• Healthy ways to incorporate fibre in your diet

Fibre plays a vital role in promoting overall health and supporting long-term weight management. Despite its importance, many people in the UK don’t get enough fibre. The recommended daily intake is 30g, yet it’s often overlooked in many diets. Fibre is a key component of a balanced diet and can make a big difference when combined with other healthy habits, such as eating more vegetables or reducing highly processed foods.

In this article, we'll explain the importance of fibre and provide practical tips to help you include more in your meals.

Firstly, let's look at some of the benefits that fibre can provide for your health:

Digestive health: 

• Fibre aids in regular bowel movements and prevents discomfort, such as constipation, by adding bulk and promoting healthy gut movement. 

Gut immunity:

• Consuming high fibre promotes good bacteria that helps with immunity against inflammatory conditions and allergies.

Lower risk of chronic diseases:

• A diet rich in fibre appears to lower the risk of chronic conditions, including heart disease, type 2 diabetes, and bowel cancer.

Blood sugar regulation: 

• Soluble fibres, such as those found in fruits and vegetables, slows the absorption of glucose, helping to regulate blood sugar levels.
• This steady release of glucose into the body can aid in preventing energy dips and reducing cravings

Feeling full:

• Fibre-rich foods promote a feeling of fullness and satisfaction, which can help reduce overeating and support efforts to manage weight. 

Transitioning to a diet that focuses on protein, healthy fats and vegetables doesn’t mean you have ton miss out on fibre. Here are some easy and practical ways to include more in your meals.

Aim for half of your plate to be filled with non-starchy vegetables will go a long way towards meeting your daily fibre requirements. Try to find different ways of adding more salad and vegetables to your everyday meals.

• Fill Half Your Plate with Vegetables: Non-starchy vegetables like broccoli, spinach, carrots, and peppers are packed with fibre. Add more salads, roasted veggies, or stir-fried greens to your meals.
• Experiment with Legumes and Pulses: Lentils, chickpeas, black beans, and peas are excellent sources of fibre and protein. They’re great in soups, stews, or salads.
• Choose Whole Grains: If you eat grains, opt for whole-grain versions like brown rice, quinoa, wholemeal bread, or oats, which have a higher fibre content than refined grains.
• Add Seeds and Nuts: Sprinkle chia seeds, flaxseeds, or almonds onto porridge, yoghurt, or salads for a simple fibre boost.
• Stay Hydrated: Drink plenty of water to help fibre do its job. Hydration is essential for preventing digestive discomfort and keeping things moving smoothly.
• Increase Gradually: Add fibre to your diet slowly to avoid bloating or gas. This gives your digestive system time to adjust to the change.

A simple step for better health

Making fibre a priority in your meals doesn’t have to be difficult. By choosing foods rich in fibre, you’ll support your gut health, manage your blood sugar levels, and feel more satisfied after eating. Small, mindful changes to your diet can make a big difference to your health and wellbeing over time.

Focus on variety, experiment with new foods, and remember that fibre is an important part of a balanced and sustainable approach to weight management