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We need to talk about fibre. It plays a key role in a varied, balanced diet, yet only 4% of UK adults are hitting their recommended daily intake of 30g. On average, we\u2019re getting just 14g per day \u2013 and it matters. Fibre isn\u2019t just about keeping things moving, it\u2019s foundational to long-term health.<\/span><\/p>\n To dig deeper into why fibre deserves more love, we went along to ZOE\u2019s Fibre Fest \u2013 a gathering of leading scientists and nutritionists exploring the latest research on gut health. The message was unanimous: fibre is the addition your diet deserves.<\/span><\/p>\n Fibre is a complex carbohydrate found in whole plants. But unlike other carbs (like sugars and starches), we can\u2019t digest it. That\u2019s why our clever gut microbiota are so important \u2013 they digest fibre for us. We consume two different types of fibre:\u00a0<\/span><\/p>\n You\u2019ll mostly find insoluble fibre in wholegrains \u2013 think brown rice, quinoa and buckwheat \u2013 and wholewheat foods. But also in <\/span>beans<\/span><\/a>, cauliflower, broccoli, carrots, potato skins, celery, courgette, leafy greens, dried fruit, nuts and seeds. <\/span>Upping insoluble fibre intake can help to relieve constipation.<\/span><\/p>\n Oats and barley are great sources of soluble fibre. You\u2019ll also find it in pulses, <\/span>beans<\/span><\/a> and sweet potatoes, as well as peas, apples, <\/span>oranges<\/span><\/a> and avocados. Chia seeds and berries packed with tiny seeds \u2013 raspberries and blackberries \u2013 are also brilliant sources. <\/span>It slows our digestion, can help lower blood cholesterol, stabilise blood sugar and support gut health.\u00a0<\/span><\/p>\n Both types matter. And most importantly, different plants contain different fibres \u2013 variety is key when it comes to a healthy diet.\u00a0<\/span><\/p>\n We often talk about fibre as if it\u2019s one thing. In reality, it\u2019s a large family of plant compounds that behave very differently in the body. The traditional labels \u2013 soluble and insoluble \u2013 are still useful, but they\u2019re increasingly recognised as too simplistic. Many fibres don\u2019t fit neatly into one category, and their behaviour can change depending on their food source and processing.<\/span><\/p>\n A more helpful way to understand fibre today is by looking at what it does in the gut:<\/span><\/p>\n These characteristics help explain why fibre-rich diets are associated with different health benefits.<\/span><\/p>\n Fibre keeps us regular by bulking out stool and giving gut muscles something to work with. It also binds to cholesterol in the gut, helping to remove it from the body. As Professor Sarah Berry (Chief Scientist at ZOE) explains: <\/span>\u201c10\u201315% of bad cholesterol can be reduced by a bowl of porridge in the morning.\u201d<\/span><\/p>\n Fibre also feeds your gut microbiome. When your microbes ferment fibre, they produce short-chain fatty acids \u2013 powerful compounds that nourish your gut lining and influence immunity, hormones, metabolism, heart health and even brain function.\u00a0<\/span><\/p>\n As Dr Federica Amati puts it, some of our trillions of gut microbes \u201care quite picky\u201d. Some bugs will only eat certain fibres (there\u2019s one bug that will only eat coffee, for example). Your gut microbiome is resilient, but what you eat changes its composition. It\u2019s an ecosystem and diversity keeps it thriving.<\/span><\/p>\n There is strong evidence that fibre-rich diets (particularly those high in wholegrains, fruits and vegetables) are associated with lower risk of cardiovascular disease, type 2 diabetes and colorectal cancer. Fibre also plays a well-established role in digestive health, helping prevent constipation when consumed alongside adequate fluid.\u00a0<\/span><\/p>\n N<\/span>utritionist Rhiannon Lambert highlights emerging research suggesting fibre can help bind to toxins, with early evidence pointing to a role in reducing microplastics in the body. As she says, \u201cthe missing part of your diet is right in front of you [\u2026] and you can eat it on a budget.\u201d\u00a0<\/span><\/p>\n \u2018The Fibre Formula\u2019 as described by Rhiannon Lambert in her <\/span>book<\/span><\/a> recommends:\u00a0<\/span><\/p>\n Why 30 plants? Because different plants contain different fibres and polyphenols, feeding different microbes. As Dr Federica Amati explains, hitting 30+ plants a week is \u201cgoing to give your microbes as much of the good stuff\u201d as possible.\u00a0<\/span><\/p>\n And here\u2019s another 30 to remember: chew each mouthful around 30 times. Chewing properly slows eating, supports digestion and helps regulate appetite by allowing your gut-brain signals time to register fullness.<\/span><\/p>\n <\/b><\/b>Hitting 30g per day doesn\u2019t have to be complicated. Small additions across the day make a big difference:<\/span><\/p>\n According to the Fibre Fest panel, one of the biggest cultural shifts we need is rethinking how we build meals. Too often, we design plates around animal protein. Instead, try building around plants first, with meat or fish as a side, not the centrepiece. Adopting a <\/span>flexitarian diet <\/span>is a great place to start.<\/span><\/p>\n <\/b>If you\u2019re currently eating around 14g per day, jumping straight to 35g overnight isn\u2019t wise. As nutritionist Rob Hobson reminds us, the gut plays a key role in immunity and energy regulation, but your microbes need time to adapt. Increase fibre slowly, build it up methodically and drink plenty of water. You can also try soaking pulses and legumes overnight to make them easier to digest. <\/span> Fibre supplements can have a role, but as Professor Sarah Berry points out, they lack the full package. When you eat whole plant foods, you\u2019re not just getting fibre, you\u2019re getting bioactives like polyphenols and the structural integrity of the plant cell w<\/span>all. In a <\/span>ZOE study<\/span><\/a> comparing whole almonds to ground almonds, participants absorbed around 30% fewer calories when the fibre structure remained intact. <\/span>The physical matrix of whole foods changes how we digest and absorb nutrients.<\/span><\/p>\n Here in the UK, <\/span>only 7% of adults<\/span><\/a> know that 30g of fibre is the target to aim for. <\/span><\/p>\nWhat is fibre?\u00a0<\/strong><\/h2>\n
Insoluble fibre<\/strong><\/h3>\n
Soluble fibre<\/strong><\/h3>\n
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<\/h2>\nBeyond the traditional labels<\/strong><\/h2>\n
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Why is fibre important?\u00a0<\/strong><\/h2>\n
30 is the magic number\u00a0<\/b><\/h2>\n
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<\/h2>\n<\/b>Boosting fibre, done right <\/b><\/h2>\n
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‘Fibremaxxing’ vs ‘fibrelayering’<\/b>\u00a0<\/b><\/h2>\n
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\n<\/span>Avoid \u201cfibremaxxing\u201d, which refers to loading up on powders, bars or a fibre-packed food in one hit. It can feel intense, uncomfortable and unsustainable. Instead, try fibrela<\/span>yering: spreading different fibre sources across meals and throughout the week. In turn, you\u2019ll enjoy more variety and better balance. Plus it\u2019s easier to stick to.<\/span><\/p>\n![\"\"](\"https:\/\/www.mindfulchef.com\/blog\/wp-content\/uploads\/2026\/03\/26-_-NEW-4716-Warm-Feta-Salad-with-Honey-Harissa-Carrots-Beets_2-300x229.jpg\")
<\/p>\nThe truth about fibre supplements<\/b><\/h2>\n
The key takeaway<\/b><\/h2>\n