5 Benefits of Fibre That Should Convince You to Eat Enough of It

Fibre probably isn't the first thing you look at on a nutrition label.

First, maybe you scan for added sugar, protein content, or total carbohydrates? However, you're not doing yourself any favours if you ignore fibre. 

Here's why: In the UK, only 4% of us are consuming the NHS fibre target of 30 grams per day. That's 96 out of 100 of us falling short. As you'll see below, this matters. By falling short on fibre, you're missing out on its benefits.

What does fibre do for the body?

Most people associate fibre solely with how it helps the gut or prevents constipation. And that view is not completely misplaced - fibre is essential for gut health. But the benefits of fibre extend well beyond the gastrointestinal tract.

Here are 5 ways fibre benefits the body:

1. Fosters a diverse, happy gut microbiome

Your colon is home to a community of trillions of microorganisms, known as the gut microbiome. This ecosystem helps you digest food, communicates with the brain and even regulates your immune system. The relevance? Fibre is their favourite food. 

Feeding these good gut microbes with fibre is central to a thriving microbiome. Why should you care about a thriving microbiome?

Higher gut microbiome diversity is associated with: 

• Better insulin sensitivity, lower insulin resistance, better blood sugar control and less inflammation (Biedermann et al., 2021). 
• Better immune resilience and defence against infection (Belkaid & Harrison, 2020).
• Better mental health - fewer symptoms of depression and anxiety (Peirce et al., 2022)

If that's not enough to get you eating more fibre, read on...

2. Promotes regular bowel movements

Okay, you might think this one's obvious. Fibre helps with better bowel movements. 

What most people don't realise is that fibre can (a) help prevent both constipation AND diarrhoea before they become an issue and (b) You don't need constipation/diarrhoea to feel the benefits of fibre. 

Clinical trials show that added fibres increase stool bulk, smooth transit and lower the risk of both constipation and diarrhoea, even in generally healthy adults with normal bowel habits. 

3. Keeps you feeling fuller for longer

Feeling hungry at 11:30am is annoying. It can ruin concentration and lead to a more miserable working day, or an unintended sugary snack. Fibre could be the answer.  

Fibre slows digestion and absorption of other nutrients and adds bulk, which helps keep you fuller for longer. While not directly causing weight loss, fibre can help reduce overeating tendencies.  

4. Helps lower cholesterol & blood sugar spikes 

Fibre can help bind cholesterol and free sugars in food, trapping them so they're eliminated in our stool. This prevents the cholesterol and sugar ever reaching our bloodstream. This is great news for our blood pressure and cardiovascular health. 

This reduction in blood sugar levels is why the practice of taking a fibre supplement before meals has been trending recently - the same food can cause a lower blood sugar spike if preceded by fibre.

5. Associated with lower risk of several diseases

A 2024 cohort analysis found that each additional 10 grams of fibre per day was linked to an 11% reduction in total mortality risk. How? Fibre is associated with reducing the risk of a long list of diseases, including cancer, diabetes, and heart disease (References 4-8). It makes fibre one of the big lifestyle levers, alongside exercise, not smoking, and sleep.

How much fibre should you have a day?

As mentioned, the vast majority of us don't eat enough fibre. But...how much should you be aiming for each day?

The NHS recommends adults get 30 grams of fibre per day. As the studies have shown, even modest increases can have outsized health impacts. 

What's the easiest way to eat fibre? To build it into your routine. The Gut Tailor has some options for building this healthy fibre habit: 

• Dissolving fibre in water or coffee in our Fibre Foundation blend 

• Eating Gut-Friendly Porridge each morning for breakfast

• Sprinkling our mixture of ThirtyPlants onto your yoghurt, cereal or salads

References

1. Biedermann, L., Zeitz, J., Mwinyi, J., Sutter, M., Rehman, A., Ott, S.J., von Eckardstein, A. & Scharl, M., 2021. Markers of metabolic health and gut microbiome diversity. Gut Microbes, 13(1), pp.1–15.
2. Belkaid, Y. & Harrison, O.J., 2020. Interaction between microbiota and immunity in health and disease. Cell Research, 30(5), pp.492–506
3. Peirce, J.M., van der Werf, M., Vose, M., Demirkan, A., Vujkovic, M., et al., 2022. Gut microbiome‑wide association study of depressive symptoms. Nature Communications, 13, 6869.
4. Ramezani, F., et al., 2024. Dietary fiber intake and all‑cause and cause‑specific mortality: An updated systematic review and meta‑analysis of prospective cohort studies. Clinical Nutrition, 43(1), pp.65–83
5. Yang, Y., Zhao, L.G., Wu, Q.J., Ma, X. & Xiang, Y.B., 2015. Association between dietary fiber and lower risk of all‑cause mortality: a meta‑analysis of cohort studies. American Journal of Epidemiology, 181(2), pp.83–91. 
6. Yao, B., Fang, H., Xu, W., Yan, Y., Xu, H., Liu, Y., Mo, M., Zhang, H. & Zhao, Y., 2014. Dietary fiber intake and risk of type 2 diabetes: a dose‑response analysis of prospective studies. European Journal of Epidemiology, 29(2), pp.79–88.
7. Aune, D., Chan, D.S.M., Lau, R., Vieira, R., Greenwood, D.C., Kampman, E. & Norat, T., 2011. Dietary fibre, whole grains, and risk of colorectal cancer: systematic review and dose‑response meta‑analysis of prospective studies. BMJ, 343, d6617.
8. Nitzke, D., Czermainski, J., Rosa, C., Coghetto, C., Fernandes, S.A. & Carteri, R.B., 2024. Increasing dietary fiber intake for type 2 diabetes mellitus management: A systematic review. World Journal of Diabetes, 15(5), pp.1001–1010.