Fibre is an essential part of a healthy diet, yet many people don’t get enough of it. This article explores the benefits of fibre, its impact on gut health and practical ways to increase your intake. From simple food swaps to easy meal additions, discover how to boost your fibre intake while maintaining a balanced diet.
What is fibre?
Fibre is found in fruits, vegetables, wholegrains, legumes, and nuts. It is a type of carbohydrate that passes through the small intestine undigested and is then partially or fully broken down by bacteria in the large intestine (1).
Fibre helps increase the good bacteria in your gut, improving the diversity of bacteria and supporting your immune health. Since constipation is a common side effect of GLP-1 medication, it's helpful to know that fibre works by drawing water into the bowel and adds bulk to your stool, making it easier to pass (2).
Why is fibre good for your health?
Studies show that diets rich in fibre are linked to a lower risk of heart disease, stroke, type 2 diabetes, and colon cancer (3). In the UK, the government recommends that adults eat 30g of fibre a day, but most people consume much less than this (4).
When losing weight, it can be tempting to cut out certain foods like carbohydrates. However, since many carbohydrate-rich foods provide essential fibre, doing so could negatively affect your gut health.
How do i incorporate more fibre into my diet?
Instead, consider focusing on some or all of the below to increase the fibre in your diet:
- Choose whole grain options such as oats, seeded brown bread, wholewheat pasta, and brown rice.
- Add vegetables to your meals—whether fresh, frozen, or tinned—can significantly boost your fibre intake
- When preparing vegetables and potatoes, try not to remove the skin, as this is where most of the fibre is found.
- Instead of drinking smoothies, opt to eat the whole fruit.
- Add beans to your dishes, as they can be included in daily dishes like shepherd’s pie, curry, spaghetti bolognese, chilli con carne, lasagne, and more.
- Sprinkle nuts and seeds onto salads, soups, or on top of porridge or overnight oats for an extra fibre boost.
Remember to increase your fibre intake gradually to reduce the risk of bloating and abdominal discomfort. While onGLP-1 medication, it's recommended to consume 2-3 litres of fluid per day which includes water, unsweetened tea and coffee, low-fat milk, or a soy alternative. It's also advised to limit caffeine intake due to its diuretic effect (2) .
Please keep in mind that certain gastrointestinal conditions may make increasing your fibre intake unsuitable. It’s important to consult your specialist before making any significant changes to your fibre intake.
References
- Gittins, Amy. Fibre. British Dietetic Association . [Online]12 December 2024. https://www.bda.uk.com/resource/fibre.html.
- Almandoz, Jaime P, et al. 9, s.l. Nutritionalconsiderations with antiobesity medications: Obesity, 2024, Vol. 32.
- Nutrition, Scientific Advisory Committee on. Carbohydratesand Health. London : The Stationery Office Limited, 2015. ISBN: 978 011 708284 7.
- Nutrition Science Team, Publich Health England.Government Dietary Recommendations. London: Public Health England ,2016. https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/618167/government_dietary_recommendations.pdf.
