Don’t skip fibre: your gut will thank you for it!

Fibre plays a crucial role in digestion and long-term health, supporting gut function and a range of metabolic processes. Over time, adequate intake is associated with a reduced risk of chronic conditions such as type 2 diabetes and cardiovascular disease, partly because it helps regulate blood sugar levels, lower cholesterol, and support a healthy weight.

Despite these benefits, fibre intake in the UK remains well below recommended levels. Research shows that adults are only having around 18-20g of the recommended 30 grams a day, and around 96% of teens and over 80% of young children are also failing to meet daily targets.¹

What is fibre?

Dietary fibre is a type of carbohydrate found in plant-based foods that our bodies cannot fully digest or absorb. Unlike other carbohydrates that are broken down into sugar for energy, it passes largely intact through the digestive system, where it plays important roles in maintaining gut health. It’s typically classified into two main types:

Soluble fibre – dissolves in water and may help regulate blood sugar and cholesterol
Insoluble fibre – adds bulk to stool and supports regular bowel movements

Together, these types of fibre help maintain digestive efficiency, reduce constipation, and support overall metabolic health.

Prebiotics

Prebiotics are a specific type of fibre that feed the beneficial bacteria in your gut. These bacteria ferment prebiotics and produce short-chain fatty acids, which support several important functions:

Strengthening the gut lining
Reducing inflammation
Supporting regular bowel movements
Helping reduce bloating and constipation

When gut bacteria break down prebiotics, they also produce postbiotics – compounds that contribute further to gut and immune health.

While prebiotics are naturally present in foods, you may choose to include supplements to support intake, particularly if your diet is low in fibre. Chuckling Goat’s Complete Prebiotic contains 18 prebiotics – the kind you’re unlikely to get in a regular, day-to-day diet! – and is made with 100% natural ingredients.

Increasing intake safely

It can be tempting to increase fibre intake quickly, but doing so may lead to bloating, gas, or discomfort. It’s important to take the journey slowly – not only for managing symptoms but to help with consistency down the line.

A gradual approach is more effective:

Increase fibre intake slowly over days or weeks
Spread fibre intake across meals
Monitor how your body responds

Hydration is also essential. Without enough fluid, fibre can be less effective and may worsen constipation. Adults should aim for around 2–2.5 litres of water per day.²

High-fibre foods

A high-fibre diet includes a wide variety of plant-based foods. Common sources include:

Legumes (lentils, chickpeas, beans)
Nuts and seeds (almonds, pistachios, pecans, chia seeds)
Wholegrains (oats, bulgur, buckwheat, quinoa)
Fruit and vegetables (especially with skins and edible seeds)

What happens if you don’t get enough?

A low-fibre diet can affect both short- and long-term health. Common symptoms include:

Constipation
Bloating and abdominal discomfort
Increased hunger after meals

Over time, consistently lacking this nutrient is linked to a higher risk of:³

Diverticular disease
High cholesterol
Cardiovascular disease
Type 2 diabetes

These risks are partly driven by reduced gut microbiome diversity and impaired digestive function.

Synbiotics

Synbiotics refer to the combination of prebiotics and probiotics. This pairing works synergistically:

Probiotics (e.g. kefir) introduce beneficial bacteria into the gut
Prebiotics feed and sustain those bacteria

Together, they help support:

Gut microbiome balance
Reduced inflammation
Improved immune function

This combination is considered more effective than either prebiotics or probiotics alone, as it supports both the introduction and survival of beneficial bacteria.⁴

Being mindful with your intake is the first step to improving the unwanted symptoms that come along with not having enough! Diet, prebiotics, and probiotics are all key to keeping your gut happy, which benefits your whole-body health.

Explore more of our articles to learn how fibre can support your gut health and overall wellbeing.

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.

Don’t skip fibre: your gut will thank you for it!

What is fibre?

Prebiotics

Increasing intake safely

High-fibre foods

What happens if you don’t get enough?

Synbiotics

References

Questions? Talk to a Nutritional Therapist on live chat!

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