Fibre rarely gets the attention it deserves, yet it’s one of the most beneficial parts of your diet — and most people don’t get enough. Eating more fibre supports digestion, helps control appetite and weight, and is linked with better long-term health. Here’s why fibre matters, where to find it, and how to comfortably get more of it.
Fibre is a type of carbohydrate your body can’t fully digest. Instead of being broken down for energy like other carbs, it passes through your digestive system, doing valuable work along the way. There are two main types — soluble and insoluble — and a varied diet gives you both.
The key benefits of fibre
- Better digestion — fibre adds bulk and helps keep you regular, reducing constipation
- Feeling fuller for longer — fibre slows digestion, which helps with appetite and weight management
- Steadier blood sugar — it slows the absorption of sugar, helping avoid spikes and crashes
- Heart health support — soluble fibre can help manage cholesterol levels
- A healthy gut — fibre feeds the beneficial bacteria in your gut microbiome
Key point: Fibre is one of the simplest, most impactful upgrades you can make to your diet — and it comes packaged in foods that are nutritious in many other ways too.
Best sources of fibre
Fibre is found only in plant foods. The good news is that the most fibre-rich foods are also among the most nutritious:
- Beans and legumes — lentils, chickpeas, black beans
- Whole grains — oats, brown rice, quinoa, whole-grain bread
- Vegetables — especially with skins, plus broccoli, carrots, and leafy greens
- Fruit — berries, apples, pears, and oranges (whole, not juiced)
- Nuts and seeds — chia, flax, almonds
How to eat more fibre comfortably
If you’re not used to much fibre, increase it gradually. Adding a lot too quickly can cause bloating and discomfort. These simple swaps help:
- choose whole-grain versions of bread, pasta, and rice
- add beans or lentils to soups, salads, and stews
- keep the skins on fruit and vegetables where possible
- snack on fruit, nuts, or seeds instead of processed snacks
- start the day with oats or a high-fibre cereal
Drink water with your fibre
Fibre works best with enough fluid. As you eat more fibre, drink plenty of water — it helps fibre do its job and keeps digestion comfortable.
How much fibre do you need?
Many people get only about half the fibre recommended. While exact targets vary by country and individual, most adults benefit from significantly more than they currently eat. Rather than chasing a precise number, aim to include a fibre-rich food at every meal — a bowl of oats, a handful of beans, plenty of vegetables — and you’ll naturally move in the right direction.
Frequently asked questions
What does fibre actually do?
Fibre aids digestion and regularity, helps you feel full, steadies blood sugar, supports heart health, and feeds beneficial gut bacteria.
Can I get enough fibre from supplements?
Whole foods are best, since they provide fibre alongside other nutrients. Supplements can help in some cases but shouldn’t replace a fibre-rich diet.
Why does fibre make me bloated?
Increasing fibre too quickly can cause bloating. Add it gradually and drink plenty of water to let your digestive system adjust comfortably.
Does cooking destroy fibre?
No, cooking doesn’t remove fibre. However, juicing fruit removes much of it, so whole fruit is better for fibre than juice.
Which foods are highest in fibre?
Beans and legumes, whole grains, vegetables, fruit, nuts, and seeds are all excellent sources.
The bottom line: Fibre is a quietly powerful part of a healthy diet, supporting digestion, appetite, blood sugar, heart health, and your gut. Most people need more of it. Build meals around beans, whole grains, vegetables, and fruit, increase it gradually, and drink plenty of water — a simple habit with wide-ranging benefits.
Disclaimer
This article is for general informational and educational purposes only and is not a substitute for professional medical or nutritional advice. Everyone’s needs are different — consult a doctor or registered dietitian before making major changes to your diet, especially if you have a health condition or take medication.
