Last year, protein shaped many fitness-focused diets. In recent months, fibre has dominated wellness discussions. Most people still fail to eat enough fibre daily.
Posts tagged #fibremaxxing and #fibermaxxing passed 150 million views on TikTok. Videos show chia seeds scattered over porridge. Nutritionists praise kidney beans and chickpeas across social media.
The NHS recommends 30g of fibre per day for adults. In the UK, 96% fall short of that target. Average intake remains around 16.4g daily. Women eat less fibre than men.
Many nutrition specialists welcome the renewed focus. They say fibre finally gains the attention it deserves.
Dietitian Kate Hilton says fibre long carried an “unsexy” image. People linked it with digestion and bloating. Protein instead symbolised strength and exercise.
Nutritionist Kristen Stavridis reacted positively to fibre’s online rise. She says gut health messages now resonate more clearly.
Fibre supports the body in multiple ways
Fibre improves gut health, but its benefits extend further. Foods like brown rice and jacket potatoes support overall wellbeing.
Professor Kevin Whelan from King’s College London links higher fibre intake with longer life. He connects it with lower heart disease risk. Cancer and diabetes risks also decline. Some studies show mental health benefits.
Yeshe Sander, 24, from Birmingham, raised her fibre intake to 30g daily. She says she feels much better physically and mentally.
Her parents promoted fruit, vegetables, and fibre during childhood. In her teens, she rejected healthy eating.
She ate large amounts of chocolate, doughnuts, and cookies. At college, she relied on instant noodles, white toast, and frozen pizza.
In her early twenties, she reconsidered her habits. Low energy and poor motivation pushed change. She increased fibre and noticed clear improvements.
She now links fibre-rich meals with better mental health. She says anxiety and low mood reduce noticeably.
Breakfast remains her favourite meal. She recommends porridge with varied toppings to boost fibre intake.
Understanding fibre and its role
Dietary fibre consists of sugar chains produced by plants. Humans cannot digest them. Fibre appears in fruits, vegetables, grains, beans, and nuts.
Researchers first examined fibre in the 1970s. They believed it only helped waste pass through the body.
Professor Whelan says science now shows broader effects. Fibre benefits extend far beyond bowel health.
Fermentable fibres in oats and legumes feed beneficial gut bacteria. They strengthen the gut microbiome.
Insoluble fibres help stool move through the gut. Wholegrain bread, bran, and fruit skins supply them.
Viscous fibres slow sugar absorption. They reduce blood sugar spikes. Oats, seeds, fruits, and vegetables contain them.
These fibre types work together to protect long-term health.
Fibre, mood, and the ageing brain
Whelan highlights large population studies on fibre intake. Researchers track diets alongside later disease outcomes.
These studies miss factors like environment and awareness. Clinical trials still support fibre’s wide health benefits.
Some research links high-fibre diets with improved mental health. Prebiotic fibres feed helpful gut bacteria. This process may reduce anxiety and depression risk.
The gut and brain communicate constantly. Scientists describe this link as the gut-brain axis. Trials suggest certain fibres improve mood.
One unexpected finding showed better cognition in adults over 60. Fibre intake appeared to support brain performance.
“My skin improved and my energy increased”
Vicky Owens changed her diet after a health scare. She runs a business and rarely cooked. Takeaways and ready meals dominated her diet.
At 25, she developed panic attacks and stomach issues. Her eyes became swollen and itchy. Doctors struggled to explain her symptoms.
An acupuncturist suggested dietary changes. Vicky realised her meals contained almost no fibre.
She removed ultra-processed foods from her diet. She chose fresh fruit, vegetables, whole wheat pasta, and oats.
Benefits appeared gradually. Her skin improved and energy increased. She now feels more balanced overall.
Simple ways to increase fibre intake
Dietitian Kate Hilton advises small dietary changes. Simple swaps can steadily raise fibre intake.
Replace white bread with seeded wholegrain bread. Swap crisps and chocolate for almonds, kiwis, or popcorn. Add seeds, nuts, fruit, or almond butter to porridge or yogurt.
Choose brown or wholegrain rice instead of white rice. Mix both if needed. Add avocado, hummus, or salad to sandwiches.
Select wheat biscuits, bran flakes, or bran sticks for breakfast cereal.
Kristen Stavridis shared a sample day reaching 30g of fibre. Fibre amounts vary by brand and portion size.
Breakfast includes seeded wholemeal toast with banana and honey. Lunch features a baked potato with beans, cheese, tuna, and salad. A kiwi follows.
Popcorn serves as a snack. Dinner includes beef bolognese with kidney beans and whole wheat spaghetti.
Why fibre still lags behind
People in the UK eat large amounts of convenience food. These products usually contain little fibre.
Hilton says diets rely heavily on refined carbohydrates. Many people depend on meat for protein. Beans and plant proteins appear less often.
Stavridis says protein trends may reduce fibre intake. Some people prioritise protein over other nutrients.
Protein still supports good health. She urges people to track fibre instead. Overall diet balance matters most.
Higher fibre suits most people. Those with Crohn’s disease or diverticulitis need caution. Medical advice should guide dietary changes.
Sudden increases can cause discomfort. Cara Wheatley-McGrain warns against rapid changes. Bloating and constipation may follow.
She advises gradual increases and adequate water intake.
Wheatley-McGrain welcomes fibre’s popularity online. She wants to avoid extra pressure on young people.
She encourages personal choice. Add fibre slowly. Observe body responses. Progress step by step.
