Your Complete Evidence-Based Guide to Dietary Fibre for Better Gut Health (UK Research)

Only 4% of UK adults are eating enough fibre. You can beat those odds - starting today.

The state of Britain's gut health is quietly becoming a public health crisis. We're not just talking about occasional bloating or IBS flare-ups (though 1 in 7 of us experience those). We're talking about a breakdown in digestive wellness that's silently driving disease, energy crashes, mood swings, and premature ageing. The culprit? A silent epidemic of fibre deficiency.

This isn't scaremongering, it's data. And this is your pathway to beating it.

This guide reveals how to reclaim your gut health through dietary fibre, backed by cutting-edge nutrition science, grounded in UK evidence, and designed for real life. Whether you're managing IBS, preventing disease, or simply looking to feel better, you'll find actionable, evidence-based strategies.

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1. The Fibre Crisis: Why British Guts Are Struggling

The UK's Alarming Fibre Deficit

• Only 4% of UK adults hit the NHS fibre target of 30g per day
• The average UK adult consumes just 18g—about 40% less than recommended
• Women over 65 fare worst: only 1% reach the target
• 96% of teens don't meet basic fibre recommendations
• Just 7% of Britons even know how much fibre they should be eating

Ultra-Processed Foods: A Gut Health Disaster

• Ultra-processed foods (UPFs) now dominate British diets and are nearly fibre-free
• Four or more servings of UPFs daily are linked with a 62% higher risk of all-cause death
• UPFs starve your good gut bacteria of vital fibre, leading them to attack your gut's protective lining
• Microbiota diversity falls, inflammation rises, and chronic disease risk snowballs

What's Actually Happening Inside Your Gut

Your digestive system is a living ecosystem, home to trillions of microbes (the microbiome) that directly influence immunity, metabolism, energy, and even your mood. Their favourite food source? Fibre. No fibre means a struggling microbiome, and a struggling you.

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2. Fibre and the Gut-Brain Axis: Unlocking Whole-Body Health

How Gut Bacteria Shape Your Health and Happiness

• Your microbiota make neurotransmitters like serotonin (90% is made in your gut), dopamine, and GABA
• They break down fibre into short-chain fatty acids (e.g. butyrate), which:
  • Fight inflammation
  • Cross into the brain to boost mood and cognition
  • Regulate immune function
  • Power your gut lining's defences
• Gut health = energy and metabolic stability: high-fibre diets create sustained blood sugar, fewer energy spikes, and steadier moods

Numerous studies show that higher fibre intakes are linked to:

• Reduced depression and anxiety symptoms
• Better memory and stress resilience
• Improved sleep quality
• Stronger immune defences

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3. How Much Fibre Do You Actually Need?

UK NHS Guidance

• Adults: 30g/day
• Children: 15g (age 2–5), 20g (age 5–11), 25g (age 11–16)
• Most adults fall at least 10g short every day

What Does 30g of Fibre Look Like?

High-Fibre Foods (6g+ per 100g)

Wholegrain cereals, beans and lentils, nuts and seeds, dried fruit, vegetables with skins.

Good-Fibre Foods (3-6g per 100g)

Wholemeal bread, oats, brown rice, fruit.

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4. Protecting Your Health: Fibre for Disease Prevention

Cancer Protection

• Higher fibre, especially from cereals and wholegrains, lowers bowel cancer risk by 17% for every three daily servings
• How? Fibre speeds up transit, feeds gut bacteria, and boosts butyrate (which inhibits cancer cell growth)

Heart Disease and Type 2 Diabetes

• Every extra 10g of fibre daily is linked to lower cardiovascular risk
• Soluble fibre lowers LDL cholesterol; slows sugar absorption for better metabolic health
• Resistant starch and beta-glucan cut after-meal insulin response by up to 59%

Immune System Support

• About 70% of immune cells are housed in your gut
• Fibre fuels production of protective immune cells, lowers inflammatory markers, and strengthens gut lining

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5. IBS, Constipation, Diverticulosis, Cancer & Haemorrhoids: What You Need to Know

Fibre for IBS: Why Type Counts

• A landmark trial showed psyllium (but not bran) helped IBS patients, especially when increased slowly
• International guidelines back soluble (not insoluble) fibre for IBS
• For IBS-C (constipation): Psyllium helps move things along, gently
• For IBS-D (diarrhoea): Soluble fibre soaks up excess water, reducing urgency
• For IBS-M (mixed): Focus mostly on soluble, but adjust as needed

How To Increase Fibre Without Bloating

1. Go slow: Add 2–3g daily, 1 extra serving at a time
2. Prefer soluble: Oats, psyllium, chia, fruit flesh
3. Hydrate: At least 1.5–2L water per day as fibre doesn't work without fluid
4. If symptoms persist: Check for FODMAP sensitivity and stick to lower-FODMAP options like psyllium

Diverticulosis & Diverticulitis

• Medium/high-fibre diets (20–30g) keep stools large, soft, and easy to pass—protecting against painful flares
• Only reduce fibre temporarily during acute attacks

Constipation & Haemorrhoids

• Gradually increasing fibre (with fluids) eliminates the need to strain, which in turn prevents and treats haemorrhoids

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6. Types of Fibre: Not All Are Created Equal

The Biggest Mistake: Eating the Wrong Type of Fibre

One of the most common reasons people experiencing digestive discomfort give up on fibre is that they've tried the wrong kind. Well-meaning but misguided advice often points towards high-fibre cereals and wheat bran - classic sources of insoluble fibre - to "get more fibre." For most people with IBS, this is a recipe for disaster.

Insoluble fibre, while excellent for regular digestive transit in healthy guts, can trigger severe cramping, bloating, and urgency in sensitive systems. The result? Sufferers experience worse symptoms, assume fibre is the enemy, and abandon it entirely, leaving them worse off than before. The scientific evidence is clear: for IBS management, soluble fibre (psyllium, oats, chia) is the therapeutic choice, while insoluble fibre (bran, many vegetable skins) often exacerbates symptoms. Understanding this distinction is the difference between fibre that heals your gut and fibre that harms it.

Soluble Fibre

• Dissolves in water, forms gels
• Sources: oats, barley, psyllium, pectin, chia, lentils
• Best for: IBS, cholesterol, blood sugar

Insoluble Fibre

• Adds bulk, speeds transit time
• Sources: wheat bran, wholegrain bread, veg skins
• Best for: constipation, regularity

Prebiotic Fibre

• Special fibres (like inulin, resistant starch) selectively feed good gut bacteria, boosting microbial diversity

Resistant Starch

• Found in cooled potatoes/pasta, green bananas
• Feeds butyrate-producing bacteria, stabilises blood sugar

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7. Five Habit-Based Ways to Add More Fibre

1. Swap to wholegrains: Choose brown bread, rice, and pasta
2. Add seeds and nuts: Top porridge or salads for instant fibre
3. Keep the skins on: Eat potato, apple, and vegetable skins
4. Bulk up with legumes: Add chickpeas to meals, beans to salads
5. Snack smart: Fruit, veg with hummus, nuts, or wholegrain crackers

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8. The Highest Leverage Gut Health Changes

• Nail fibre at breakfast: Eat foods high in fibre. E.g., Porridge with berries and seeds (10g+)
• Make legumes non-negotiable: Single daily portion = +5–7g
• Increase plant diversity: Aim for 30+ different plants/fortnight
• Cut ultra-processed foods: Most benefit with least effort

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9. 30-Day UK High-Fibre Meal Plan (IBS-Friendly)

Meeting the NHS recommendation of 30 g of fibre a day can make a meaningful difference to gut health, digestive comfort, bowel regularity, and overall wellbeing. Yet most UK adults only consume around 18–20 g per day, falling well short of what supports a healthy microbiome. For women over 40, who often experience changes in metabolism, hormone balance, and bowel habits, fibre becomes even more important.

For those living with IBS, increasing fibre can feel challenging. Different types of fibre (soluble, insoluble, and fermentable fibres like prebiotics) affect individuals differently. Some people tolerate oats, berries, potatoes and lentils well; others need small portions or low-FODMAP alternatives. The most important principle is to increase fibre gradually, ideally with guidance from a registered dietitian, especially if following a low-FODMAP approach.

This UK-focused high-fibre meal plan shows how to reach around 30 g fibre a day using everyday foods from typical UK supermarkets (Tesco, Sainsbury’s, Aldi, Lidl) while keeping IBS tolerance in mind. Portions and suggestions follow UK measurements and align with low-FODMAP considerations where relevant.

Low-FODMAP High-Fibre Foods (UK Guide + Fibre Grams)

Finding high-fibre foods that are also low-FODMAP can feel confusing — especially if you’re trying to reach the NHS-recommended 30 g of fibre a day without triggering IBS symptoms. The good news is that plenty of UK supermarket staples are both gut-friendly and naturally rich in fibre when eaten in the right portions. The key is portion size and choosing soluble-fibre–dominant foods, which are typically gentler on sensitive digestion.

Below is a practical, UK-focused list of low-FODMAP high-fibre foods, with estimated fibre grams per serving to help you confidently build IBS-friendly meals that support gut health.

Why Low-FODMAP Doesn’t Mean Low Fibre

Many people assume that following a low-FODMAP diet means fibre intake must drop — but that’s not true. With the right food choices, you can still aim for around 30 g fibre a day even during the elimination phase. Foods like oats, potatoes, berries, carrots, kiwi, quinoa, and canned pulses (in small portions) provide soluble fibre, which is often easier for people with IBS to tolerate.

Note: IBS tolerance varies considerably. It’s always best to personalise your fibre intake with support from a registered dietitian, especially during low-FODMAP elimination or reintroduction.

UK Low-FODMAP High-Fibre Foods (With Fibre Grams per Serving)

These are some of the best UK high-fibre foods for IBS that can help you build an IBS-friendly high fibre diet without exceeding FODMAP limits.

1. Everyday Low-FODMAP Fibre Staples (1–3 g fibre per serving)

These are the most consistent, gentle options for IBS and ideal for building up towards 30 g/day:

Fruit & vegetables (typical UK portions):

• Blueberries (40 g) – ~1.5 g fibre
• Strawberries (50 g) – ~1 g fibre
• Kiwi fruit (1 medium) – ~2.1 g fibre and often used to support bowel regularity
• Carrots (80 g) – ~2.2 g fibre
• Courgette (80 g) – ~1.1 g fibre
• Potatoes with skin (1 medium) – approximately 2–3 g fibre

Grains & cereals:

• Porridge oats (40 g dry) – ~4 g fibre (mostly soluble and gentle)
• Rice cakes (2 cakes) – <1 g fibre
• Gluten-free pasta (75 g dry) – ~2 g fibre

These foods form the foundation of an IBS-friendly high fibre diet because they combine gentle fibre with predictable digestion.

2. Moderate-Fibre Low-FODMAP Foods (4–6 g fibre per serving)

These foods are useful for building fibre steadily without overwhelming the gut.

Seeds & nuts:

• Chia seeds (1 tbsp) – ~3–4 g fibre
• Ground flaxseed (1 tbsp) – ~2–3 g fibre
• Pumpkin seeds (1 tbsp) – ~1–2 g fibre

Grains & alternatives:

• Quinoa (90 g cooked) – ~2–3 g fibre
• Oat bran (1 tbsp) – ~2.5 g fibre

Pulses (canned & rinsed – low-FODMAP in small portions):

• Chickpeas (40 g drained) – ~2.2 g fibre
• Lentils (40 g drained) – ~3–4 g fibre

Tip: Canned pulses are lower in FODMAPs because some fermentable carbohydrates leach into the liquid. Always rinse thoroughly before eating, and keep portions small if you have IBS.

3. Higher-Fibre Options to Trial Carefully (7 g+ per serving)

For some people with IBS, these foods are tolerable in small amounts — but portion size is crucial.

• Almonds (20–25 g) – ~3–4 g fibre
• Raspberries (80 g) – ~4–5 g fibre
• Gluten-free wholemeal bread (2 slices) – ~6–7 g fibre
• Brown rice (180 g cooked) – ~3.5 g fibre

These options can help you move towards 30 g of fibre a day more easily, but it’s essential to increase gradually and monitor your own IBS symptoms.

How to Use This List to Reach 30 g Fibre a Day (Without Triggering IBS)

A simple structure that works well for many people with IBS is:

• Breakfast: 6–10 g fibre (for example, oats with berries and chia)
• Lunch: 8–12 g fibre (soup or quinoa salad with vegetables)
• Dinner: 8–10 g fibre (lentil curry or baked sweet potato with greens)
• Snacks: 4–6 g fibre (nuts, oatcakes, or a fibre bar)

This approach spreads fibre evenly across the day, which is in line with NHS guidance to increase fibre slowly and avoid large single hits that can worsen bloating or discomfort.

Where The Gut Tailor Fits In

If you want a predictable and gentle way to start increasing fibre, The Gut Tailor porridges contain approximately 5–8 g of low-FODMAP fibre per serving, making breakfast the easiest meal to “lock in” on your journey towards 30 g/day.

And if you want a structured, IBS-conscious way to reach 30 g fibre a day UK without guesswork, The Fibre Plan uses gentle, soluble and prebiotic fibres that you introduce gradually — avoiding many of the gas-forming fibres that commonly trigger IBS flares.

Fibre & Menopause: Why Women 40+ Benefit From a High-Fibre Diet (UK Focus)

As women enter their 40s and begin the transition into perimenopause and menopause, digestive patterns, hormone balance, and metabolic health naturally change. Many women notice new symptoms such as bloating, constipation, irregular bowel habits, weight gain around the middle, or changes in energy levels. One of the most effective but underused dietary tools to support this life stage is a high-fibre diet aligned with NHS guidance.

The NHS recommends 30 g of fibre per day, yet UK women currently average around 17–19 g. During menopause, fibre becomes even more important: it supports digestive comfort, stable blood sugar, heart health, and a diverse gut microbiome that plays a key role in hormone regulation.

This section explores how fibre affects women in midlife and provides practical, IBS-friendly ways to eat more fibre while still respecting the sensitivities many women experience.

How Fibre Supports Hormone Balance During Perimenopause & Menopause

As oestrogen levels fluctuate and eventually decline, several physiological shifts occur. Higher-fibre diets can help counterbalance some of these changes:

• Fibre supports blood sugar stability, helping reduce energy dips and cravings that often increase during perimenopause.
• Fibre promotes a healthy gut microbiome, and certain gut microbes help metabolise and recycle hormones, influencing symptoms such as bloating, mood swings, and temperature dysregulation.
• Fibre-rich diets are linked to lower cholesterol, which is important because menopause increases cardiometabolic risk.
• Fibre supports regular bowel movements—constipation is very common during menopause.

These benefits can be achieved using everyday UK foods such as oats, legumes, vegetables, fruits, potatoes with skin, seeds, and wholegrains.

Plant Diversity for Women 40+: Why “30 Plants a Week” Matters

Emerging UK and international research suggests that aiming for around 30 different plant foods per week supports microbiome diversity. For women in midlife, this may assist with:

• Digestive comfort, by increasing beneficial gut bacteria.
• Hormone metabolism, as certain microbes influence oestrogen pathways.
• Weight management, as diverse fibre types improve satiety and reduce blood sugar variability.

This doesn’t mean complicated recipes—simply mixing up your vegetables, grains, fruit, nuts, seeds, beans, herbs, and spices across the week can have a meaningful impact.

Fibre, Bone Health & Heart Health: Two Key Concerns in Menopause

During menopause, declining oestrogen affects both bone density and cardiovascular health. A high-fibre diet can help support these systems by:

• Increasing intake of whole plant foods (beans, lentils, chickpeas, leafy greens, oats), which provide minerals such as magnesium and potassium.
• Improving cholesterol profiles via soluble fibres (oats, barley, linseeds).
• Supporting healthy weight maintenance—fibre-rich diets increase fullness and reduce overeating.

Fibre alone won’t prevent bone or heart changes, but when combined with resistance exercise and adequate calcium and vitamin D, it forms part of a strong foundation for long-term health.

IBS-Friendly High-Fibre Foods for Women in Menopause (UK Examples)

Many women entering their 40s experience new digestive sensitivities. These gentle, low-FODMAP-friendly fibre sources are typically well tolerated (but always check individual response):

• Porridge oats (soluble fibre, gut soothing)
• Chia or ground flaxseed (prebiotic and supportive of bowel regularity)
• Berries (antioxidants + fibre)
• Potatoes with skin
• Carrots, courgette, spinach
• Canned lentils or chickpeas in small, rinsed portions
• Gluten-free wholegrains such as brown rice or quinoa

Starting gradually is essential, especially for women with IBS-C, IBS-M or post-menopausal constipation.

Simple Meal Ideas to Support Hormone & Gut Health

• Breakfast: Porridge oats with chia and blueberries
• Lunch: Lentil & carrot soup with a side salad
• Dinner: Sweet potato with skin + salmon + broccoli
• Snacks: Kiwi fruit, oatcakes, nuts, or a fibre bar

Your earlier section, “30-Day UK High-Fibre Meal Plan for IBS-Friendly Diets”, already aligns beautifully with the needs of women 40+ and can be linked from this section for deeper guidance.

Where The Gut Tailor Helps Women in Menopause

Many women in midlife struggle to consistently reach 30 g of fibre a day. The Gut Tailor Fibre Plan offers a structured, gentle approach using soluble and low-FODMAP prebiotic fibres introduced gradually—ideal for women with IBS, sensitive digestion, menopause-related constipation, or fluctuating gut motility.

And for breakfast—a common pinch point when time is limited—The Gut Tailor porridges provide 5–8 g of gentle, low-FODMAP fibre per serving, helping menopausal women hit their morning fibre quota without digestive overwhelm.

30 g of Fibre a Day: A UK Example Day of Eating (IBS-Friendly Approach)

IBS-Friendly High Fibre Breakfast Ideas (UK) — 6–10 g fibre

Breakfast is one of the easiest ways to begin increasing fibre gently. UK staples such as oats, berries, chia, and ground flaxseed tend to be well tolerated in moderate portions for many people with IBS—though tolerance varies.

Gut-Friendly Breakfast Options

1. Porridge with berries and seeds (6–8 g fibre)
   40–50 g porridge oats (4 g fibre)
   40 g blueberries or strawberries (1–2 g fibre; both low-FODMAP in small portions)
   1 tbsp chia or ground flaxseed (2–3 g fibre)
   Tip: Add the seeds gradually if new to them.
2. Overnight oats with lactose-free yoghurt (7–9 g fibre)
   Tesco / Sainsbury’s own-brand oats
   Lactose-free yoghurt
   Chia seeds
   30 g raspberries (low-FODMAP portion)
3. The Gut Tailor Gut-Friendly Porridge (5–8 g fibre)
   A convenient, IBS-conscious option formulated with gentle, low-FODMAP fibres. Each serving provides 5–8 g fibre, making it ideal for anyone looking to reliably build up towards 30 g a day without overloading the gut.

High Fibre UK Lunch Options for IBS — 8–12 g fibre

Lunch is where vegetables, pulses, and whole grains can gently push fibre intake upwards. Portion size is essential for pulses in IBS, and canned, rinsed lentils or chickpeas are generally more tolerable in small quantities due to reduced FODMAP content.

IBS-Friendly High Fibre UK Lunch Ideas

1. Red lentil and carrot soup (8–10 g fibre)
   50 g red lentils (more soluble fibre and often better tolerated than whole lentils)
   Carrots, celery, courgette
   Optional: serve with a slice of wholegrain or sourdough bread (2–3 g fibre)
   Note: Lentil tolerance varies—start with ¼–½ cup cooked.
2. Roasted vegetable & quinoa salad (10–12 g fibre)
   Sweet potato (with skin), courgette, peppers
   ½ cup (90 g cooked) quinoa (2–3 g fibre)
   1 tbsp pumpkin seeds (1–2 g fibre)
3. Small-portion bean salad (8–10 g fibre)
   40–50 g canned chickpeas or butter beans (low-FODMAP in small portions when rinsed)
   Baby spinach
   Lemon and olive oil dressing
   Always start with small portions and monitor symptoms.

Low-FODMAP Lentil & Bean Meals for IBS — Dinner Ideas (8–10 g fibre)

Dinner can reliably contribute 8–10 g of fibre with balanced portions of vegetables, lentils, or whole grains. Choose soluble-fibre-heavy options (lentils, root veg, oats) as these are generally gentler on the gut.

Simple, UK-Friendly Dinner Ideas

1. Red lentil coconut curry (8–10 g fibre)
   Red lentils (4–5 g fibre per serving)
   Spinach (2 g fibre)
   Carrots and courgette (2–3 g fibre combined)
   Mild spice blends work well for many with IBS.
2. Turkey or veg chilli with beans (8–10 g fibre)
   Small portion of rinsed canned beans
   Tomatoes, peppers, courgette
   Serve with brown rice (2–3 g fibre per portion)
3. Salmon with broccoli & baked sweet potato (8–9 g fibre)
   Broccoli (around 3 g fibre per 80 g portion)
   Sweet potato with skin (4–5 g fibre)
   Easy, filling, and gentle for many with IBS.

High Fibre UK Snack Ideas (IBS-Friendly) — 4–6 g fibre

Snacks can make the difference between reaching 20 g vs 30 g daily. Choose smaller, steady top-ups that sit well with sensitive digestion.

IBS-Friendly High Fibre Snack Options

• Almonds (20–25 g) — 3–4 g fibre
• Oatcakes — 1–2 g fibre each
• Kiwi fruit — 2–3 g fibre and supportive of bowel regularity
• Carrot sticks with hummus — 3–4 g fibre (watch portion size if sensitive to chickpeas)

Daily 30 g Fibre Meal Plan Summary (UK)

Meal	Example Meal	Fibre (g)
Breakfast	Gut-Friendly Porridge + berries	7–9 g
Lunch	Lentil & carrot soup + wholegrain bread	9–12 g
Dinner	Red lentil coconut curry	8–10 g
Snacks	Nuts + oatcakes or a fibre bar	4–6 g
Total Fibre Intake	Approx. daily total	Approx. 30–35 g

Reminder: People with IBS should increase fibre slowly, paying attention to which foods feel best. Working with a registered dietitian is ideal for personalised tolerance advice.

Make 30 g of Fibre a Day Easier with The Fibre Plan

If you struggle to consistently reach 30 g fibre a day, especially with IBS, The Gut Tailor’s 4-Week Fibre Plan simplifies the process with gentle, soluble and prebiotic fibres designed to be gradually increased. It pairs perfectly with the meal ideas above and helps you build a routine that supports digestion, reduces gut overwhelm, and nourishes your microbiome, one step at a time.

👉 Start Your 4-Week Fibre Plan Today

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10. Beyond Food: Sleep, Stress, Movement, Hydration & Time-Restricted Eating

Sleep: 7-9 hours, regular wake/sleep times, improves microbial health

Stress: Mindfulness, movement, and relationships lower cortisol that harms your microbiome

Movement: 30–60 min regular activity alters microbiota for the better. Benefits are lost with inactivity

Hydration: Fibre absolutely requires 1.5–2L of water daily

Time-restricted eating: 12-hour overnight fasts (e.g. 8pm–8am) benefit bacteria, improve gut symptoms, and enhance diversity

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11. Foods & Supplements that Support Your Microbiome

Prebiotics

• Inulin (onions, leeks, garlic), psyllium, resistant starch. Boosts Bifidobacterium growth and SCFA production

Fermented Foods

• Live yoghurt, kefir, sauerkraut, kimchi, unpasteurised pickles and miso all deliver live bacteria and boost diversity

Polyphenols

• Berries, apples, tea, coffee, dark chocolate, and red wine increase beneficial bacteria and reduce inflammation

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12. Saboteurs: Foods That Harm Gut Health

Artificial Sweeteners

• Disrupt bacteria and gut barrier, triggering inflammation

Ultra-Processed Foods

• Starve bacteria, reduce diversity, raise disease risk

Low-Fibre Diets

• Lead to a deadly decline in beneficial bacteria and increased disease risk

Excess Sugar

• Overfeeds bad bacteria, increases inflammation, and disrupts your microbiota

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13. The Gut Tailor Fibre Plan

We design our approach to prevent bloating and maximise effectiveness by:

• Recommending gradual fibre increases (2–3g weekly)
• Prioritising soluble fibre to start (psyllium, oats, fruit flesh)
• Advocating optimal hydration
• Supporting with a diversity of fibres for best long-term results

We aim to educate first and foremost. Our strategies work whether or not you need our products. For added convenience or targeted support, see our evidence-backed IBS and fibre supplement range:

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14. Gut Health & Fibre: Frequently Asked Questions

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15. Take Action: Your Gut Health Transformation Plan

1. Track your fibre: See how close you are to 30g with a food diary for 3 days
2. Master your breakfast: Switch to a high-fibre meal daily (+8–12g easily). Overnight oats are a great option and make it a habit
3. Add one portion of legumes a day: Chickpeas, beans, or lentils
4. Optimise hydration and sleep: 1.5–2L water daily, 7–9 hours in bed
5. Cut your three most frequent UPFs: Replace them with whole foods
6. Stack small wins week by week. Consistency beats perfection

Results you can expect:

• Improved digestion within a week
• Better energy, mood, and sleep within 2–4 weeks
• Long-term reduction of IBS, constipation, or haemorrhoid symptoms by week 8–12

Improving your gut health starts with increasing your daily fibre intake. If you want a structured, expert-designed approach, explore The Gut Tailor Fibre Plan - a gradual, evidence-based programme designed to improve gut comfort, IBS symptoms, and overall wellbeing.

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References

Some sources may require subscription or may not be openly accessible.

1. British Dietetic Association (2025) Fibre.
2. Food Foundation (2025) UK still failing to meet basic dietary guidelines.
3. Norton, V. et al. (2024) "Wait, Do I Need More Fiber?"
4. University of Reading (2025) Getting fibre into British diets.
5. Food and Drink Federation (2025) New research: Brits missing out on fibre.
6. BMJ (2019) New evidence links ultra-processed foods with a range of health risks.
7. Frontiers in Neuroanatomy (2025) Exploring the microbiota-gut-brain axis.
8. PMC (2025) The Detrimental Impact of Ultra-Processed Foods on the Human Gut Microbiome.
9. Physiological Reviews (2019) The Microbiota-Gut-Brain Axis.
10. Nature (2024) Microbiota–gut–brain axis and its therapeutic applications.
11. PubMed (2015) Gut/brain axis and the microbiota.
12. NHS (2025) How to get more fibre into your diet.
13. British Nutrition Foundation (2022) Fibre - Nutrition Information.
14. BMJ (2011) Dietary fibre, whole grains, and risk of colorectal cancer.
15. PMC (2024) Dietary fiber and overall health, with an emphasis on CVD and diabetes.
16. PMC (2023) The associations between dietary fibers intake and inflammatory biomarkers.
17. UCLA Health (2025) How fiber supports overall health and lowers risk of colorectal cancer.
18. Kennedy Institute (2019) Dietary fibre metabolite helps immune system fight bacteria.
19. Memorial Sloan Kettering Cancer Center (2025) High-Fiber Diet Can Help Prevent Cancer.
20. PMC (2022) Dietary Fiber Intake and Gut Microbiota in Human Health.
21. BMJ (2009) Soluble or insoluble fibre in irritable bowel syndrome in primary care?
22. Mayo Clinic (2024) Diverticulitis diet.
23. GP Notebook (2025) Dietary fibre in irritable bowel syndrome (IBS).
24. Additional references available upon request.