The Benefits of Fibre: Why Your Body Will Thank You For It

Fibre is one of those nutrients that often flies under the radar, yet it plays a vital role in keeping our bodies healthy. While it doesn’t grab headlines like protein or vitamins, fibre quietly supports digestion, heart health and overall wellbeing. The good news? Including more fibre in your diet can be simple, affordable and delicious.

What Is Fibre and Why Do We Need It?

Fibre is a type of carbohydrate found in plant foods that the body cannot fully digest. Instead of being broken down, it passes through the digestive system, helping everything run smoothly along the way. 30g fibre is the daily recommended amount for adults.

There are two main types of fibre:

• Soluble fibre, which dissolves in water to form a gel-like substance. It helps to lower cholesterol levels and regulate blood sugar.

• Insoluble fibre, which adds bulk to stools and supports regular bowel movements.

Both types are important, and most fibre-rich foods contain a mix of the two.

What Does Fibre Do for the Body?

Including enough fibre in your daily diet offers a wide range of benefits:

• Supports digestion by preventing constipation and keeping the gut healthy

• Helps maintain a healthy weight by keeping you fuller for longer

• Balances blood sugar levels, reducing spikes and crashes

• Supports heart health by helping to lower cholesterol

• Feeds beneficial gut bacteria, which play a role in immunity and mental wellbeing

A healthy gut is increasingly linked to better overall health, and fibre is one of the key nutrients that helps maintain it.

Simple Ways to Include More Fibre in Your Diet

Adding fibre doesn’t need to be complicated. Small changes can make a big difference:

• Leave the skin on vegetables and fruits, such as carrots, potatoes or kiwis. Simply scrub them clean rather than peeling to retain valuable fibre and nutrients.

• Choose whole grains like brown rice, wholemeal bread and oats instead of refined versions.

• Add seeds and pulses to meals. Chia seeds, lentils, chickpeas and beans are all excellent fibre sources.

• Snack smartly with fruit, nuts and seeds.

Some excellent sources of fibre include:

• Chia seeds

• Lentils, pulses, nuts and seeds

• Oats

• Beans and chickpeas

• Vegetables with their skins left on (such as carrots, courgettes and potatoes)

• Berries, pears and apples

• Whole grains, such as brown rice, whole grain bread and whole grain pasta

Three Fibre-Rich Recipe Ideas

Here are three simple, tasty recipes that provide a good dose of fibre:

1. Lentil and Vegetable Soup

A warming bowl packed with fibre from red lentils, carrots (with skins left on), celery and onions. Serve with a slice of wholemeal bread for an extra boost.

2. Fibre boosting Porridge

Combine 30g oats with 1tbsp flaxseed and cook with the milk of your choice, then add 1 tbsp chia seeds and a handful of berries (if you choose frozen, mix with the cooked porridge and leave for 3 minutes until they have melted. You can then add Greek yogurt if you wish to add extra protein and top with pumpkin seeds and walnuts.

3. Lentil Bolognese

Swap some or all of the mince for lentils in a classic bolognese sauce (half and half works well). For extra fibre you could add grated carrot, ribbons of courgette and finely chopped leaks. Serve with wholewheat pasta for a comforting, fibre-packed meal.

Final Thoughts

Fibre is essential for a healthy, balanced diet, yet many of us fall short of the recommended intake. By making small, mindful choices – such as keeping vegetable skins on, choosing whole grains and including pulses and seeds – you can easily increase your fibre intake and support your long-term health.

Your digestive system, heart and energy levels will all benefit, making fibre a simple but powerful addition to your everyday meals.