If there’s one buzzword that’s escaped the wellness community and become mainstream, it’s protein. From breakfasts with 30g of protein to high protein dinners and lunches you can take to work, there’s little more desirable for good health, sustained energy and preserving our precious muscle mass than protein.
Our myopic obsession with it, though, does come at a cost – notably, not thinking about the other areas of our diet like, say, fibre. Undeniably less sexy, fibre is one of the most critical facets of a healthy diet. Unfortunately, it’s often overlooked, with statistics reporting that 95 per cent of people are deficient in it. So, what to do? And how do you know if you’re eating enough, almost enough or entirely not enough at all?
Why is fibre so important?
Often referred to as roughage, fibre is a type of indigestible carbohydrate found in fruit, vegetables, beans, nuts, seeds and grains. Because it’s indigestible, fibre helps to bulk up stool and helps it move throughout the digestive tract at a steady rate.
Nutritionist Rose Ferguson is quick to note, though, that fibre’s role goes way beyond just good digestion. “Yes, it keeps things moving but fibre also feeds the gut microbiome, helps regulate blood sugar, lowers inflammation and supports detoxification pathways through the liver and bowels,” she explains to British Vogue. “In functional medicine, we think of fibre as a kind of daily therapy as so much of the body’s regulation (for mental clarity but also hormonal health) starts in the gut. It’s foundational.”
What are the two types of fibre?
Fibre comes in two forms: soluble and insoluble. Soluble fibre dissolves on contact with water to create a gel-like liquid that can help with slowing digestion and maintaining balanced blood sugar. Insoluble fibre, on the other hand, does not dissolve and is found in fruits, vegetables, nuts, seeds, beans and grains. This is the type of fibre that helps to bulk up food and efficiently move it through the digestive tract.
How much fibre should you eat per day?
In the UK, the NHS recommends that adults eat 30g of fibre per day. (For reference, a medium apple contains 3-4g, a 40g bowl of bran flakes has ~7g, and a 400g tin of chickpeas has 16-17g.) For Ferguson, though, there’s a higher gold standard to hit when it comes to fibre. “In functional medicine, we often go a step further, aiming for 35 to 50 grams daily, especially when we’re supporting things like gut health, hormonal balance or blood glucose. That might sound like a lot, but it’s entirely achievable when you focus on increasing plants in your day-to-day – think veggies, legumes, seeds and diverse grains.”
7 signs you’re not eating enough fibre
Chances are, unless you’re making a concerted effort, you’re not eating enough fibre. Hitting 30g, let alone Ferguson’s recommendation for 35g plus, is doable, but it requires attention and consistency. Outside of tracking your food, though, there are some physical signs that you might not be eating enough fibre.
- Constipation
- Sluggish digestion
- Energy crashes
- Sugar cravings
- Skin issues
- Bloating after meals
- Low mood
How to eat more fibre today
Dramatically increasing your daily fibre intake doesn’t need to mean a total lifestyle overhaul; think about it as a series of small changes made for the long term. “I always recommend starting where you are: swap white carbs for whole grains, add lentils or chickpeas into soups and salads, or toss a tablespoon of flax or chia seeds onto your breakfast,” says Ferguson.
The other thing to consider is plant diversity, she says, adding that frozen vegetables count towards your fibre goals, too. “Try aiming for 30 different plant foods a week (a microbiome-loving trick from functional nutrition),” she recommends. “And, if you’re into smoothies, a spoonful of ground psyllium husk or inulin can work wonders. It’s all about layering fibre into your everyday life without overthinking it.”
