Article summary
Most adults eat roughly half the fibre they need each day, and that gap costs them in ways that go well beyond digestion. Dietary fibre feeds the bacteria that protect your gut, your heart, and your blood sugar all at once.
Fibre is your gut’s best friend
I used to think of my gut as a food processor. I’d put food in, and it would churn away and digest, converting it to energy and waste. Fibre was just the annoying stringy bits, the food scraps that gummed up the gears.
I didn’t realize that those chewy, stringy fibre scraps are the gut’s best friend, like a playmate and protector all in one. Fibre keeps the whole system running smoothly and happily.
Forget probiotics in tiny shot bottles. The real gut health hero is the fibrous skins, stems, and strings most of us toss in the trash or grind to a pulp. Fibre feeds our “good” bacteria so they can fight off the “bad.” It’s armour for our microbiome.
The Key to Better Digestion and Health
Fibre is an essential nutrient that many people don’t get enough of in their diets. It’s the part of plant foods that your body can’t digest or absorb. While that might not sound important, fibre plays a critical role in keeping your digestive system healthy and preventing chronic diseases.
What is Fibre?
Fibre is a type of carbohydrate found in plant foods like fruits, vegetables, whole grains, beans, nuts, and seeds. Unlike other carbs, fibre can’t be broken down and absorbed by your body. Instead, it passes through your digestive system relatively intact.
There are 2 main types of fibre:
Both types of fibre are important for maintaining good health. Most plant foods contain a mix of soluble and insoluble fibre.
Benefits of fibre
Getting enough fibre in your diet offers many health benefits:
How fibre protects against infections
A recent research study shows that certain gut bacteria called Faecalibacterium can protect us from harmful species like E. coli. These beneficial bacteria break down dietary fibre into short-chain fatty acids that stop dangerous microbes from growing.
These findings suggest we may be able to prevent infections by eating diets high in fibre to feed our protective gut microbes. More research is needed to test the long-term effects of specific high-fiber diets. But for now, eating plenty of fibre-rich foods to support your “co-excluder” bacteria is a smart strategy.
How much fibre do you need?
The Institute of Medicine recommends that men under 50 consume 38 grams of fibre daily, while women under 50 should aim for 25 grams. For adults over 50, the recommendations are 30 grams for men and 21 grams for women.
Most Americans fall short of these targets. The average American adult only consumes about 15 grams of fibre per day. This “fibre gap” could contribute to common digestive issues and chronic diseases.
How to increase your fibre intake
The best way to get more fibre is to eat a variety of plant foods, such as:
Some tips for boosting your fibre intake:
Increase your fibre gradually over a few weeks to prevent gas and bloating. Also, drink plenty of water as you eat more fibre.
Fibre supplements
While the best way to get fibre is from whole foods, supplements can help fill in the gaps. The most common type is psyllium husk, which is primarily soluble fibre. Other options include methylcellulose, wheat dextrin, and inulin.
If you decide to take a fibre supplement, start with a low dose and gradually increase as tolerated. Be sure to drink enough water. Check with your doctor first, especially if you have a history of digestive issues or are taking medications.
Bottom line
Fibre is the unsung hero of the nutrition world. From keeping us regular to lowering our risk of chronic diseases to helping manage our weight, fibre does it all.
But knowing this isn’t enough. We have to act on it. We have to make a conscious effort to choose high-fiber foods, even when it’s not convenient. A high-fiber diet can save your life by lowering your risk of killers like heart disease, diabetes, and even some cancers. Challenge yourself to get more fibre every day. Your body will reward you with better health now and for years to come.
Frequently asked questions
How much fibre do I need per day?
The Institute of Medicine recommends 38 grams daily for men under 50 and 25 grams for women under 50. Adults over 50 should aim for 30 grams (men) and 21 grams (women). The average American currently consumes around 15 grams, roughly half the target, which is why gradual increases through fruit, vegetables, legumes and whole grains matter so much.
What are the best high-fibre foods to eat every day?
Legumes rank among the most fibre-dense foods available. A single cup of cooked lentils delivers around 15 grams. Berries, oats, chia seeds, broccoli and sweet potatoes with the skin on are also solid daily staples. Swapping refined grains for whole grain versions like bread, pasta and rice, is one of the lowest-effort ways to close the fibre gap without overhauling your diet.
Is fibre or probiotics better for gut health?
Fibre is the more foundational choice for most people. If you were to change one thing for your gut health, increasing the amount of fibre you eat every day would be it. Probiotics introduce live bacteria into the gut, but those bacteria need fibre to survive and perform. Fibre is the soil, and probiotics are the seeds. Probiotics make more sense as a targeted tool after antibiotics or for specific conditions like IBS, than as a substitute for a fibre-rich diet. The two work best together, not instead of each other.
Will eating more fibre cause bloating and gas?
It can, especially if you increase your intake too quickly. The gas is produced by gut bacteria fermenting fibre which is actually a sign your microbiome is active and working. Add fibre slowly over 2 to 4 weeks and drink more water alongside it. Most people find the initial bloating settles as their gut adjusts.
Can I get enough fibre from supplements alone?
Supplements like psyllium husk, can help fill a gap, but whole food sources offer more than just fibre. They bring micronutrients, water content, and a wider variety of fibre types that feed different bacterial strains. Supplemental fibre works fine as a bridge, not as a foundation. If you take one, start with a low dose, increase gradually, and drink plenty of water.
Does fibre actually lower the risk of colon cancer?
The evidence is consistent. A high-fibre diet is associated with a reduced risk of colorectal cancer, likely because fibre speeds transit time through the colon, shortens the contact between stool and the colon wall, and feeds bacteria that produce protective short-chain fatty acids. The American Institute for Cancer Research includes a fibre-rich diet among its core cancer-prevention recommendations.
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