Why skipping fibre could be your biggest dietary mistake!

Did you know that the average adult in the UK consumes just 18 grams of fibre a day?¹ That’s only 60% of the recommended 30 grams.² Even more concerning, only 9% of the population meets their fibre needs!³

To tackle this growing issue, the Food and Drink Federation (FDF) launched Action on Fibre in 2021—an industry-led initiative designed to help close the gap between what we eat and what our bodies actually need.⁴

Fibre deficiency is not just a nutritional technicality. It has real consequences for digestive health, metabolic health, and long-term disease risk.

Fibre, your gut bacteria and why prebiotics matter

Most people are now familiar with the idea that a healthy gut depends on a balanced population of beneficial bacteria. This understanding is what led us to start Chuckling Goat with our goat’s milk Kefir, a natural source of live probiotics.

What’s discussed less often is that probiotics cannot function in isolation. Like all living organisms, gut bacteria require fuel. That fuel comes primarily from non-digestible plant fibres that reach the large intestine intact. These fibres are known as prebiotics. Importantly, different microbes prefer different fibres, which is why diversity of fibre intake matters just as much as quantity.

What is fibre?

Fibre is found in plants and isn’t digested by your small intestine. Instead, it travels to your large intestine, where the highest concentration of probiotics live, and is broken down and fermented by gut bacteria. There are several subtypes of naturally occurring fibres which fall into either or both of these categories:⁵

Insoluble fibre: Found in whole grains, nuts, and veggies, acts like a broom for your digestive system, sweeping things along, bulking up stool, and keeping you regular. It helps prevent constipation and promotes overall gut health.
Soluble fibre: Found in oats, beans, pulses and fruit, forms a gel-like substance that helps balance blood sugar, keeps you feeling full, and lowers cholesterol. Soluble fibre is also known for its ability to soften stools and slow digestion, making you feel more satisfied after meals.

Most fibre-rich foods contain a combination of both types.

How much fibre should you be eating per day?

The recommended daily intake of fibre varies by age and gender, but in general, adults should aim for 25-30 grams of fibre per day.⁶ Unfortunately, many people fall short of this target. Low fibre consumption is associated with digestive discomfort and increased risk of conditions such as type 2 diabetes, cardiovascular disease, and colorectal disorders.⁷ This makes fibre a foundational, not optional, component of a healthy diet.

Why should you eat more fibre?

Fibre often takes a back seat in the health conversation, overshadowed by trendy diets and the latest fads. We all know more protein, fewer processed foods, and less sugar are health-promoting, but what about fibre? Fibre is one of the unsung heroes of a healthy diet—like the backstage crew in a big performance, quietly ensuring everything runs smoothly. And yes, this includes complex carbohydrates!

Aside from keeping things moving in the digestive department, fibre is a powerhouse for supporting gut health, weight management, and reducing chronic diseases like diabetes and heart disease.

When gut bacteria ferment fibre, they produce short-chain fatty acids (SCFAs)—compounds with anti-inflammatory and immune-regulating effects.⁸ SCFAs can lower inflammation in the digestive system and help support the gut lining, decreasing the risk and progression of gut disorders such as IBD.⁹

Their influence extends beyond the gut. SCFAs help lower systemic inflammation and have been linked to improved metabolic health and mood!¹⁰¹¹ Emerging evidence suggests that fibre-rich diets may help reduce symptoms of depression by regulating the nervous system via the gut-brain axis.¹²

Fibre also plays a practical role in energy regulation. By slowing the absorption of sugars, it helps prevent sharp blood sugar spikes and crashes.¹³ Say goodbye to those afternoon sugar cravings!

A fibre-rich diet may also be your secret weapon for managing weight. Fibre helps you feel fuller for longer by slowing down stomach emptying—no more mindless snacking! It also keeps hunger at bay by regulating appetite hormones.¹⁴ Studies have shown that people on high-fibre diets lost more weight (body fat percentage) and had better blood sugar levels and digestive health, even without cutting calories!¹⁵ So stop counting calories and start counting fibres!¹⁶

The best part is that boosting your fibre intake is not as hard as you think, and you’ll start noticing the benefits quickly!

How can you boost fibre intake?

Increasing fibre does not require radical dietary changes. Prioritising whole plant foods—fruit, vegetables, legumes, whole grains, nuts, and seeds—naturally increases intake while supporting microbial diversity.

Leaving skins on fruit and vegetables, rotating different whole grains rather than relying on one staple, and incorporating beans or lentils into meals are simple, effective strategies. Snacks such as nuts, seeds, hummus with vegetables, or popcorn can also contribute meaningfully.

At Chuckling Goat, our work with fermented foods has consistently shown that probiotics perform bnest when supported by a diverse fibre intake. Beneficial microbes cannot thrive without fuel! We discovered the perfect blend of fibres to feed your gut bugs exactly what they need. Sourcing and preparing each individual fibre strain can be tricky, because, who’s ever bought and cooked Maitake mushroom? So, we created our Complete Prebiotic, a complete, broad-spectrum prebiotic supplement made with 100% natural ingredients. Just add 10g to your daily gut health smoothie—job done!

Fibre is not a trend or a dietary add-on. It is a fundamental driver of gut health, metabolic balance, and long-term wellbeing. Understanding its role—and prioritising both quantity and diversity—helps explain why diets built around whole, fibre-rich foods consistently outperform restrictive or highly processed alternatives.

Want to know how to incorporate more fibre into your diet? Check out our fibre meal plans.

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

Why skipping fibre could be your biggest dietary mistake!

Fibre, your gut bacteria and why prebiotics matter

What is fibre?

How much fibre should you be eating per day?

Why should you eat more fibre?

How can you boost fibre intake?

References

Questions? Talk to a Nutritional Therapist on live chat!

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