Introduction: The UK’s hidden fibre crisis

Most people don’t realise it, but the UK has a huge — and growing — nutrition problem hiding in plain sight: a national fibre deficiency.

Government data shows that around 96% of adults are not eating enough fibre, with recommendations at around 30 g per day but average intakes closer to 18 g, which has real consequences for gut health, digestion, energy levels, and long-term wellbeing.

Even more surprising is that very few people understand the different types of fibre, how they work, and why they matter for the gut microbiome, digestion, and overall health.

Meanwhile, digestive issues and gut-related conditions such as IBS, constipation, bloating, and inflammatory gut diseases are increasingly common, and a lack of diverse daily fibre is one of the biggest contributors.

The good news is that improving your fibre intake doesn’t require an extreme diet overhaul: the simplest and most reliable way to increase your daily fibre and support your gut health is to focus on breakfast.

For a deeper dive into the UK’s fibre gap and the science behind fibre and IBS, explore the full guide in The Gut Blog: UK Fibre Guide for Gut Health and IBS .

Why fibre is essential for gut health

Fibre isn’t just another nutrient; it is a primary fuel source for the gut microbiome and plays a central role in digestion, stool formation, and bowel regularity.

Different types of fibre provide different benefits, so a mix of soluble, insoluble, and fermentable (prebiotic) fibres is important for a resilient and diverse gut ecosystem.

To understand how fibre interacts with IBS subtypes and which fibres are best tolerated, see the section on fibre and IBS in our UK Fibre Guide .

1. Soluble fibre

• Forms a gel-like texture in the gut and slows digestion.
• Helps regulate blood sugar and supports heart health.
• Commonly found in oats, chia, psyllium, apples, beans, and root vegetables.

2. Insoluble fibre

• Adds bulk to stool and supports regular bowel movements.
• Helps prevent constipation and keeps things moving comfortably.
• Found in wholegrains, nuts, seeds, and many vegetables.

3. Fermentable (prebiotic) fibre

• Feeds beneficial gut bacteria and supports microbiome diversity.
• Reduces inflammation via the production of short-chain fatty acids (SCFAs), which are essential for long-term gut and metabolic health.
• Found in ingredients such as inulin, baobab, oats, chicory root, garlic, onions, and bananas.

A healthy gut relies on a diverse mix of fibres eaten consistently, which is why anchoring fibre at breakfast is such a powerful habit.

Why breakfast is the easiest meal to improve

1. Breakfast is habit-based

Breakfast is typically the most routine meal of the day, which makes it easier to upgrade than lunch or dinner that often require more planning and decision-making.

Because this meal is so automatic, adding a fibre-first routine at breakfast allows you to lock in a meaningful gut-health habit with minimal extra effort.

2. It’s the perfect time for fibre

Breakfast foods such as oats, wholegrains, nuts, seeds, fruit, and yoghurt naturally lend themselves to a fibre-rich start that can deliver multiple fibre types in a single bowl.

With one breakfast, you can combine wholegrains (like oats), soluble fibre (chia, psyllium), insoluble fibre (nuts and seeds), and prebiotic fibres (inulin, baobab, chicory root) alongside valuable micronutrients and plant diversity.

3. A high-fibre breakfast supports hunger and energy

Research suggests that front-loading more energy earlier in the day can support better energy, improved satiety, reduced cravings, and more stable blood sugar levels.

A high-fibre breakfast supports all of these benefits while helping to keep digestion moving more comfortably through the day.

How to build a fibre-first breakfast

The goal is not perfection but a simple, repeatable structure that reliably delivers the fibre and plant diversity your gut needs.

1. Start with wholegrains

Great base options include:

• Porridge oats or overnight oats
• Wholegrain toast
• Muesli
• Fibre-rich granola

2. Add nuts and seeds

Add around a tablespoon each of:

• Chia seeds
• Flaxseed
• Pumpkin seeds
• Walnuts or almonds

These ingredients provide extra fibre, plant-based protein, and healthy fats that support sustained energy and gut function.

3. Add a prebiotic fibre blend

A prebiotic fibre blend can quickly boost your total fibre intake without dramatically changing the taste or texture of your breakfast.

Look for a blend containing ingredients like inulin, baobab, psyllium, chia, and flaxseed, which together support both stool regularity and microbiome health.

Discover The Gut Tailor Fibre Plan – a guided way to build your fibre-first breakfast routine

4. Add fruit or a plant diversity boost

Aim to add at least one or two portions of fruit or other plants to increase fibre, polyphenols, and overall diversity in your bowl.

• Berries
• Banana slices
• Apple chunks
• Raisins
• Dried figs

The more plant diversity you build into breakfast across the week, the happier and more resilient your microbiome is likely to be.

What happens when you start eating more fibre at breakfast

When you consistently increase fibre at breakfast, many people notice changes within days, such as more regular digestion, less bloating, steadier energy, and feeling fuller for longer.

Over time, a fibre-rich pattern is associated with better gut comfort, more balanced hunger signals, and improvements in mood and mental clarity for many individuals.

Higher long-term fibre intake is also linked with a reduced risk of constipation, IBS symptoms, type 2 diabetes, heart disease, certain cancers, and chronic inflammation.

This makes a fibre-first breakfast one of the simplest daily changes with one of the biggest potential impacts on long-term health.

A simple takeaway

If you care about gut health, digestion, or long-term wellbeing, make breakfast your foundation and build from there.

Start with a fibre-first bowl, repeat it often enough for it to become automatic, and let the compounding benefits support your gut health over months and years.

Next steps for your gut

👉 Ready to build a fibre-first breakfast?
Try The Gut Tailor Fibre Plan – an effortless way to increase your daily fibre with real, natural ingredients.

👉 Not sure where to start?
Take The Gut Tailor Fibre Quiz to find the best breakfast upgrade for your gut.

👉 Want more gut-health tips?
Read the UK Fibre Guide and sign up to our weekly email series to learn the science behind fibre – one breakfast at a time.