Why do we need fibre?<\/p>\n
\u201cOne of the key concerns with not eating enough fibre is a sluggish gut,\u201d says Dr Emily Leeming, a scientist, dietitian and author of Fibre Power: Transform Your Energy and Feel Amazing (out on May 21). \u201cThat means more time for potentially harmful compounds to interact with your gut wall, and is one potential reason why there has been a rise in bowel cancer in those under 50.\u201d This is something Leeming is researching at King\u2019s College London. <\/p>\n
While fibre is beneficial in speeding up transit through the large intestine and reducing constipation, it is also key to slowing digestion and absorption in the small intestine, which helps with satiety, blood sugar control and cholesterol levels.<\/p>\n
Leeming explains that fibre \u2014 in its prebiotic gel form \u2014 is your gut microbes\u2019 favourite food. If they don\u2019t get enough they make fewer short-chain fatty acids, which are vital for many aspects of physical health from metabolism and immunity to brain function.<\/p>\n
Oats, legumes and citrus fruits are high in soluble fibre, and nuts, vegetables and wholegrains have lots of the insoluble type. Lentils and black beans are especially high in both types. \u201cBut we need both, which is why dietary variety is so important,\u201d says the nutritionist Rhiannon Lambert, whose book The Fibre Formula: Feed Your Gut, Support Immunity and Live Well for Longer is out on March 12. Eating a range of plant foods naturally covers your needs for both types of fibre.<\/p>\n
\u2022 How to boost your gut microbiome for a better workout<\/a><\/p>\n Benefits beyond the gut<\/p>\n The positive effects of eating enough fibre extend well beyond digestion \u2014 it is also associated with improved energy, skin health and even mood. \u201cCertain prebiotic fibres have been shown in early studies on humans to support cognition, emotional balance and possibly mental wellbeing,\u201d Leeming says. <\/p>\n However, since we need a range of fibres, she warns against focusing too heavily on individual types or relying on supplements. \u201cWholefoods contain a wider range of fibres,\u201d she says. \u201cPlus, fibre-rich foods are densely packed with other nutrients, so by eating more of them you\u2019re meeting many nutritional needs.\u201d<\/p>\n She admits that fibre still suffers from an image problem. \u201cFibre has had an unfortunate reputation of being something bland and stodgy, only useful for doing a nice poo,\u201d Leeming says. \u201cBut there\u2019s increasing awareness that what happens in our gut is important not only for our digestion but also our wider health.\u201d<\/p>\n \u201cEmerging research suggests that some fibres may help reduce the circulation of \u2018bad\u2019 (LDL) cholesterol,\u201d Lambert says. \u201cAnd there is growing interest in the role fibre potentially plays in binding and helping the body excrete compounds such as microplastics, although this area of research is still developing.\u201d<\/p>\n Fibre also plays a role in blood sugar control and appetite regulation, Lambert adds. \u201cDifferent fibres influence how quickly carbohydrates are absorbed, which can support steadier blood sugar levels.\u201d And while fibre doesn\u2019t directly cause weight loss, slower digestion can help meals feel more satisfying, reducing the likelihood of mid-afternoon snacking.<\/p>\n Everyday wholefoods, such as vegetables, are an excellent source of fibre<\/p>\n GETTY IMAGES<\/p>\n How much more do we need to eat?<\/p>\n Only 4 per cent of us are hitting 30g a day \u2014 the figure comes from a government report published last year \u2014 but how much fibre are we actually getting? \u201cOn average, Brits are falling short of their fibre needs by nearly 50 per cent, eating just 16g a day,\u201d Leeming says. \u201cThat\u2019s less than the recommended amount for a six-year-old.\u201d But even if you don\u2019t reach 30g, eating just a little more will have health benefits, she explains. Studies show that eating 7g more fibre daily \u2014 equal to half a can of beans \u2014 is related to a lower risk of heart disease, type 2 diabetes and bowel cancer.<\/p>\n![\"Young](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2026\/02\/\/138485d3-1e6a-4a9d-923d-f2c47b379008.jpg\")
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