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It has long been dismissed as dull, worthy and almost medicinal – something you endure rather than enjoy.
But fibre is now being reassessed as one of the most powerful nutrients in modern diets: linked to better appetite control, lower cholesterol, steadier moods, clearer skin and reduced risk of heart disease and bowel cancer.
Some experts even argue it helps the body regulate hunger in ways that echo the effects of blockbuster weight-loss injections – without drugs, diet restriction or calorie-cutting extremes.
Yet despite its impressive health credentials, 96 per cent of people in the UK fail to eat the recommended 30g a day. Most manage barely half that.
That gap is what nutritionist Emma Bardwell set out to close in her new book, The Fibre Effect.
‘I kept seeing the same pattern in clinic,’ she says. ‘People focusing intensely on calories and cutting things out, yet still struggling with hunger, bloating, sluggish digestion and weight gain. Fibre was the missing piece.’
Unlike protein or fat, fibre isn’t digested by human enzymes.
Instead, it passes through to the gut, where it feeds beneficial bacteria.
Nutritionist Emma Bardwell, author of new book The Fibre Effect
In the process, those microbes produce compounds that influence appetite, blood sugar, inflammation and even mood.
‘It’s one of the most consistently protective nutrients in large population studies,’ Bardwell explains, ‘linked to lower risk of heart disease, type 2 diabetes and colorectal cancer. And yet 96 per cent of the UK are nowhere near the recommended intake.’
Crucially, fibre can aid weight management without having to focus on cutting calories, she adds.
‘When you increase fibre gradually and strategically, the changes in energy, appetite and digestion can be surprisingly quick. That’s incredibly motivating.’
Her book opens with a timeline showing how the gut microbiome can begin responding within 48 hours, with improvements in digestion and fullness appearing first – and longer-term benefits, such as lower cholesterol, following over weeks and months.
So how do you actually eat more of it?
The biggest mistake, Bardwell says, is trying to consume masses of fibre all at once.
‘The key with fibre is not dumping lots of it into a single meal, but instead focusing more on what I call “fibre stacking”. A few grams here and there spread across the day adds up fast.’
Fibre-rich foods can aid weight management without having to focus on cutting calories
Most people, she notes, are eating around 16 to 18g a day. ‘The target is 30g. That gap is a lot easier to close than you think.’
In her book, Barwell outlines the simple diet tweaks that can effortlessly boost fibre intake – without resorting to expensive supplements or fancy health foods.
‘For breakfast, swap low-fibre cereal or white bread for oats, or even better, oat bran, or a seeded sourdough. Forty grams of oats gives you around 4g fibre straight away.’
Seeds are one of the quickest wins.
‘One tablespoon of chia or ground flaxseed adds up to 5g fibre. Stir it into yoghurt, porridge or even scrambled eggs. You won’t notice the difference in taste, but your gut will thank you for it.’
And fruit choice matters.
‘Raspberries and blackberries give you around 6g fibre per 100g. That’s triple what you’d get from many other fruits.’
For lunches, Bardwell suggests some simple additions – rather than a complete overhaul.
‘Throw lentils into soup, chickpeas into salad or butter beans into a pasta sauce. Half a tin of beans can give you 6 to 8g fibre.’
Vegetable variety is just as important as quantity.
‘Instead of a few token leaves as a side salad, aim for two to three different vegetables at lunch. Colour and diversity matter for feeding different gut bacteria.
‘The skins of potatoes, carrots, cucumbers and even foods like kiwis and apples contain a good proportion of their fibre. Leaving skins on where appropriate is an easy way to bump up intake.’
Bardwell adds: ‘Wholegrain wraps, brown rice, quinoa or freekeh all contribute steady background fibre without changing your meal structure.’
For dinner, she suggests giving fibre-rich proteins a go.
‘Protein is important, but it’s even more powerful when it comes packaged with fibre. Foods like tofu, tempeh, lentils and beans give you both in one go.’
And pudding needn’t be avoided.
WHAT SHOULD A BALANCED DIET LOOK LIKE?
Eat at least five portions of a variety of fruit and vegetables every day. All fresh, frozen, dried and canned fruit and vegetables count
Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain
30 grams of fibre a day: This is the same as eating all of the following: five portions of fruit and vegetables, two whole-wheat cereal biscuits, two thick slices of wholemeal bread and large baked potato with the skin on
Have some dairy or dairy alternatives (such as soya drinks) choosing lower fat and lower sugar options
Eat some beans, pulses, fish, eggs, meat and other proteins (including two portions of fish every week, one of which should be oily)
Choose unsaturated oils and spreads and consuming in small amounts
Drink six to eight cups/glasses of water a day
Adults should have less than 6g of salt and 20g of saturated fat for women or 30g for men a day
Source: NHS Eatwell Guide
‘A pear and a handful of almonds can add 6 to 8g fibre after dinner, and can replace less helpful snacking.’
Bardwell advises against worrying too much about different fibre types because most people simply aren’t eating enough fibre full stop.
While scientists distinguish between soluble fibre, which dissolves in water and helps regulate blood sugar and cholesterol, and insoluble fibre, which adds bulk and keeps digestion moving, she says foods are rarely neatly one or the other.
Most whole plant foods contain a mix, and research shows that fibre diversity matters more than micromanaging types. In practice, eating a wide range of fruits, vegetables, beans, wholegrains, nuts and seeds does the job far better than trying to categorise every mouthful.
‘Most people don’t need to obsess over the distinction, they simply need more of both.’
Soluble fibre helps regulate blood sugar and cholesterol; insoluble fibre keeps digestion moving. But foods rarely contain just one.
‘Think of a bean: the outer skin is mostly insoluble fibre, helping add bulk and keeping digestion moving, while the soft inside is rich in soluble fibre that supports gut health.’
The bigger priority, she says, is diversity.
‘The research consistently shows that fibre diversity matters more than fibre micromanagement.’
Another common myth, Bardwell says, is that people with inflammatory bowel disease should avoid fibre altogether.
‘That’s outdated advice. During active flares, some people may need to reduce certain fibres temporarily. But outside of flares, research increasingly suggests that fibre from fruits, vegetables and whole foods can support microbiome diversity and gut barrier function.’
There’s also no truly ‘bad’ fibre – but context matters.
‘Fibre that naturally occurs in whole foods comes packaged with polyphenols, resistant starch, vitamins and minerals. That synergy is where much of the benefit lies.’
Problems tend to arise with isolated fibres added to ultra-processed foods.
‘You’ll often see inulin or chicory root fibre added to snack bars, yoghurts and even fizzy drinks. In small amounts it can feed beneficial bacteria, but in larger quantities it can cause significant bloating.’
Bardwell’s rule of thumb: ‘Prioritise fibre from whole plants first, and treat added fibres as a bonus rather than the foundation.’
So what are the most surprising sources of fibre? ‘Raspberries are a standout,’ she says. ‘So are artichokes.’
But there are, in her view, two standouts: ‘A whole avocado contains around 10g fibre. That’s a third of your daily target in one food.
‘And half a tin of baked beans gives you around 6g fibre plus protein – affordable, accessible and effective.’
How to up your fibre… without the embarrassing side effects
Soluble fibre helps regulate blood sugar and cholesterol; insoluble fibre keeps digestion moving
by Emma Bardwell, nutritionist
So, you now have a list of fibre-fuelled ingredients ready for your shopping basket. But let’s be honest: increasing fibre can sometimes come with a few side effects.
Gas, bloating and mild cramping are common when your digestive system is adjusting.
That’s because when gut microbes ferment fibre, they produce gases such as hydrogen, methane and carbon dioxide as by-products.
It’s important not to pathologise normal bloating. A little fullness or gentle distension after a meal is completely normal – it’s simply your gut doing its job.
However, persistent or severe bloating, particularly if it’s accompanied by pain, unexplained weight loss, mucus or other digestive symptoms, should always be checked by a GP to rule out underlying problems.
The good news is that most fibre-related bloating is temporary. It’s usually a sign that your microbiome is waking up and doing what it’s supposed to do – not that something is wrong.
With a few smart strategies, you can ease these symptoms and allow your gut to adapt comfortably, turning fibre from a tummy troubler into a daily superpower.
Tips I use in my clinic to manage fibre-related bloating:
• Increase fibre gradually – add around 5g per week to your usual intake rather than jumping straight to 30g
• Stay hydrated – fibre works best with water; aim for about two litres a day
• Cook or steam tougher vegetables – softening fibrous foods like broccoli makes them easier to digest
• Rinse beans and legumes well – this reduces fermentable carbohydrates that can increase gas
• Use a pressure cooker for beans – it breaks them down more thoroughly than boiling alone
• Eat slowly and chew well – smaller food particles are easier to digest and reduce swallowed air
• Move your body – a 10–20-minute walk after meals can help gas pass and keep digestion moving
• Avoid tight clothing – waistbands and belts that compress the stomach can worsen bloating
• Keep regular mealtimes – consistency helps the digestive system run more smoothly
• Try peppermint oil capsules or fennel or mint tea – these can help relax the gut and ease discomfort
• Limit fizzy drinks – bubbles can add to gas and bloating
• Be cautious with inulin-rich foods – chicory root, leeks, onions and asparagus are highly fermentable and can cause problems if added too quickly. Inulin is also commonly added to ‘high-fibre’ ultra-processed foods, including protein bars and some fizzy drinks, so check labels
• Listen to your gut – tolerance varies. If certain foods trigger bloating, adjust portion sizes rather than cutting them out entirely
• Front-load fibre earlier in the day – digestion and gut motility are stronger during daylight hours. This can be easier on the gut than ‘fibre dumping’ everything into the evening, when digestion naturally slows
If you’re still struggling with bloating despite these adjustments, it may be worth speaking to a qualified healthcare professional who can help tailor advice to your individual needs.
‘The Fibre Effect: The surprising (and easy) way to transform your health’ by Emma Bardwell (Vermillion) is available now from all good bookshops.