Fibre Rich Foods: What They Are and Why They’re Important

The fibre we get from our food offers plenty of health benefits. But on average, adults in the UK aren’t getting enough of it.^{^[1]} That’s why we think it’s time everyone got to know fibre a little better.

You may already know that eating fibre-rich foods is great for your digestive health, but increasing your fibre intake can also support wider aspects of wellbeing. If you are experiencing constipation, want to reduce your risk of heart disease, or simply feel a bit low on energy, increasing fibre-rich foods in your diet can make a meaningful difference.

In this guide, we explore what fibre is and answer what are fibre-rich foods, why fibre is important, and how to increase your daily intake through food.

What is Fibre and Why is it Important?

Fibre is a type of plant-based carbohydrate that your body cannot fully digest or absorb. Fibre is important because it plays a key role in supporting overall health. It is particularly important for maintaining normal digestive function and helping the body work efficiently day to day.

How fibre works in the digestive system

Because fibre cannot be fully digested by the body, it behaves differently from other carbohydrates as it moves through the digestive system. It passes through much of your digestive tract relatively intact before reaching your large intestine where it feeds beneficial gut bacteria and supports overall gut health.

This is one of the key reasons why fibre is important for digestion. It helps keep food moving through the intestines, supporting regular bowel movements.^[2] If you are not getting enough fibre, you may experience symptoms such as constipation, which can be uncomfortable and sometimes painful. Increasing your intake of fibre-rich foods, such as wholegrains and fruits, can help support digestive health.

Health Benefits of Fibre

The benefits of fibre go far beyond digestion. Research shows that a diet rich in fibre may help reduce the risk of heart disease, strokes and certain types of cancer.^[3]

Key benefits of fibre

Fibre helps to:

Support digestion
Maintain regular bowel movements
Keep you feeling fuller for longer
Support heart health

Can Fibre Help With Weight Management?

Fibre can help you feel fuller for longer.^[4] This may be beneficial if you are trying to manage your weight, as foods rich in fibre may help reduce overall calorie intake. However, it is important to remember that not all fibre rich foods are low in calories. For example, nuts and seeds are high in fibre but also relatively energy-dense, so balance is key.

Fibre and Gut Health

Fibre and gut health are closely linked, as fibre plays an important role in supporting the gut microbiome. Once it reaches the intestinal tract, it acts as a source of food and energy for your beneficial gut bacteria, helping them to grow and thrive.

A healthy gut microbiome is linked to a wide range of health benefits. One of its key roles is helping to protect the body against harmful pathogens.^[5] There is also growing evidence to suggest that the gut microbiome may influence mood and overall wellbeing.^[6]

Eating fibre rich foods is one of the most effective ways to support your gut bacteria. You can also support your gut microbiome by including probiotic-rich foods, such as kefir, miso and kimchi, in your diet or by considering a probiotic supplement like Alflorex®.

A higher intake of dietary fibre has been associated with a more balanced gut microbiota. This supports the growth of beneficial bacteria, helping to maintain overall gut health and limit less beneficial strains.^[7]

Fibre supports gut health by:

Feeding beneficial gut bacteria
Supporting microbial balance
Helping protect against harmful pathogens

The Different Kinds of Fibre

Fibre comes in two main forms – soluble and insoluble – and each offers different health benefits. To support overall health, it’s important to incorporate a variety of foods rich in fibre into your diet.

Type of fibre	What it does	Common food sources
Soluble fibre	Helps regulate blood sugar and lower cholesterol levels	Oats, apples, citrus fruits, beans
Insoluble fibre	Supports digestion and helps keep bowel movements regular	Wholegrains, vegetables, nuts, seeds
Fermentable fibre	Feeds beneficial gut bacteria and supports gut health	Legumes, bananas, onions, garlic

Choosing a mix of food rich in dietary fibre can help ensure you benefit from all types of fibre.

Soluble fibre absorbs water as it moves through the digestive system, forming a gel-like substance that supports digestion and helps regulate blood sugar levels.^[8]^[9]

Insoluble fibre does not dissolve in water and passes through the digestive system largely unchanged. This helps keep food moving through the intestines and supports regular bowel movements.^[10]

Fermentable fibre can be either soluble or insoluble and is easily broken down by bacteria in the gut. This process helps to feed beneficial bacteria and support gut health, as well as overall wellbeing.^[11]^[12]

How Much Fibre Should You Have a Day?

Now that you understand the benefits of fibre and its role in overall health, you may be wondering how much you should aim to eat each day.

In the UK, the government recommends that adults consume at least 30g of fibre per day.^[13]

For children, recommended intakes vary by age:

Under 5 years: around 15g per day
Ages 5–11: around 20g per day
Ages 11+: around 25g per day

These guidelines are based on NHS recommendations and help support healthy digestion and overall wellbeing.^[14]

Can You Have Too Much Fibre?

While it's important to aim for adequate fibre intake, it is also possible to have too much of a good thing.

Health experts recommend increasing fibre intake gradually over a period of a few weeks. This allows your gut bacteria time to adjust to the change and helps reduce the likelihood of digestive discomfort.

If fibre intake is increased too quickly, some people may experience symptoms such as bloating, cramps or excess wind.^[15]

It is also important to stay well hydrated, as drinking plenty of water helps fibre move more easily through the digestive.

Everyday Foods That are High in Fibre

Fibre rich foods are widely available and can easily be included as part of a balanced diet. They are found in a range of everyday foods, including fruits, vegetables, whole grains, nuts and seeds. Since different foods contain different types of fibre, it is important to include a variety of fibre rich foods to support both digestive health and overall wellbeing.

Fibre-rich fruits

An apple a day is a simple way to increase your fibre intake. One medium apple contains around 4 grams of fibre, contributing towards the recommended daily intake of 30 grams.

Apples, along with grapefruit and oranges, are particularly high in soluble fibre. Other fruits that contain insoluble fibre include grapes, berries, rhubarb and pineapple.^[16]

Snacks that are high in fibre

Snacking can still support a healthy diet when choosing fibre rich foods.

Popcorn is a good example of a fibre-rich snack, particularly when prepared without added sugar or excess salt. It can be a simple way to increase your daily fibre intake. Other fibre-rich snack options include whole wheat sandwiches, almonds and avocado, which can be enjoyed on toast or added to salads.^[17]

Simple Ways to Increase Fibre in Your Meals

An easy way to increase your fibre intake is to include more fibre-rich ingredients in your everyday meals. Foods such as sweet potatoes, brown rice, and beans are naturally high in fibre and provide a range of vitamins and minerals.

Swapping white rice for brown rice or including more legumes in dishes such as curries and stews are simple changes that can help support a higher fibre diet.

Does Processing Food Reduce Fibre?

Processing can reduce the fibre content of some foods, particularly when skins or outer layers are removed.

For example, whole oranges contain more fibre than orange juice, and potatoes with the skin on provide more fibre than peeled potatoes. Choosing foods in their most natural form as possible can help you maintain a higher fibre intake.

Supporting Your Fibre Intake Long Term

Fibre plays an important role in a healthy diet and supports digestion, gut health and overall wellbeing. Including a variety of fibre rich foods, alongside a balanced lifestyle and healthy dietary habits, can help support your long-term health.

Discover Our Fibre Rich Recipes

A balanced diet that includes a variety of fibre rich foods is a simple way to support digestion and long-term gut health. Explore our recipes for easy ways to get.