In the ever-evolving landscape of health trends, few capture attention quite like dietary fads. From the pursuit of perfect macronutrient ratios to the discipline of intermittent fasting and the buzz around “fibremaxxing,” maintaining a healthy, balanced diet can often feel like navigating a minefield. So, when whispers emerged that 2026 is set to champion the humble fibre, a healthy dose of scepticism was understandable. After all, many are still grappling with the intricacies of high-protein eating; fitting in more fibre on top of that seemed like a daunting prospect. However, a closer look reveals that this is one dietary shift with far-reaching benefits for everyone.
Fibre has undergone a significant evolution since its “roughage” image of the 1980s. Gone are the days of bland, brown accompaniments to meals. The modern understanding of fibre highlights its profound impact on our health, from a reduced risk of all-cause mortality and improved cognitive function to a lower likelihood of developing certain cancers and enhanced cardiovascular well-being. Crucially, our bodies cannot digest or absorb fibre, making its daily consumption an absolute necessity for optimal functioning.
“Fibre is a type of carbohydrate found in plant foods that our bodies can’t fully digest,” explains Nichola Ludlam-Raine, a specialist registered dietitian and author of How Not To Eat Ultra-Processed. “Instead of being broken down for energy, it passes through the gut, where it plays an important role in digestion, blood sugar control, cholesterol levels, and feeding our gut bacteria.”
Broadly speaking, fibre exists in two distinct forms: soluble and insoluble. Achieving a healthy balance of both is key. “Soluble fibre forms a gel and helps with cholesterol and blood sugar regulation,” Ludlam-Raine notes, “while insoluble fibre adds bulk and supports regular bowel movements.”
Despite its critical role in overall health and well-being, recent research from the University of Reading indicates a widespread shortfall in daily fibre intake across all age groups in the UK. The average consumption hovers around a mere 18g per day, falling significantly short of the recommended 30g. This deficit places individuals at an elevated risk of cardiovascular disease, high cholesterol, and various digestive issues.
Experts are unanimous in their assessment: fibre is not a fleeting trend. “Food trends tend to come and go, but fibre isn’t a fad nutrient,” Ludlam-Raine stresses. “It’s been consistently linked to better health outcomes for decades. Unlike protein, which the majority of people already get enough of, fibre is something most of us (96 per cent) are significantly lacking. Fibre also plays a unique role by feeding gut bacteria – something no other nutrient does in the same way.”
For those eager to embrace the fibre revolution, the good news is that incorporating more of this essential nutrient doesn’t necessitate a drastic dietary overhaul. Experts advocate for small, sustainable adjustments to everyday eating habits.
Simple Strategies for Boosting Fibre Intake
“Boosting your fibre intake doesn’t require a complete diet overhaul,” agrees Dr Corinna Chidley, a senior lecturer in health and performance nutrition at the University of Derby. “Small changes add up to a big impact – your gut will thank you.”
Here are practical ways dietitians themselves ensure they meet their fibre goals:
Embrace the Power of Legumes:
“The best fibre sources are often the simplest ones,” notes registered nutritionist and author Emma Bardwell. “Beans, lentils, and chickpeas are fibre powerhouses, with around 6-8g per half-tin. If you find beans tricky to digest, start with microdosing for a week and gradually build up to half a can at a time.”Opt for Wholegrains:
“One of the simplest changes you can make is to switch to wholegrain versions of your everyday carbs,” shares Chidley. “For example, swapping two slices of white bread for wholemeal adds around 3g of fibre, and switching 75g of white pasta for wholewheat gives you an extra 3.6g.”Keep the Skin On:
“Skip your peeling meal-prep routine!” advises Dr Megan Rossi, a gut health scientist and registered dietitian and nutritionist. “Of course, not every peel is edible (think pineapples, bananas, etc.). But when it’s safe to do so (kiwi, cucumber, mushrooms, aubergine), keeping the skin on is an easy win that can stack up to meaningful benefits for your gut health with no extra effort, and can save you time and help you cut down on your food waste too. The skin can contain up to 50 per cent of the total fibre – just make sure you rinse thoroughly with water to help remove pesticide residue.”
Add, Don’t Subtract:
Increasing your fibre intake is about enriching your diet, not restricting it. A few extra handfuls of fibre-rich ingredients can elevate your meals from ordinary to fibre-packed. “Try adding a piece of fruit or a handful of berries to breakfast or snack time, and including an extra vegetable or salad at lunch or dinner,” suggests Ludlam-Raine. “In fact, small changes are key because they’re more sustainable and better tolerated by the gut. Increasing fibre too quickly can cause bloating or discomfort, which puts people off.”Upgrade Your Snacks:
Snacking remains firmly on the agenda, provided you make mindful choices. “Snack on berries, raw vegetables with hummus, or a small handful of nuts — all easy fibre wins,” advises Melissa Jaeger, a registered dietitian and head of nutrition at MyFitnessPal. “There’s also another win here: fibre-rich foods tend to be whole, minimally processed options – exactly what people are gravitating towards as they seek alternatives to ultra-processed foods.”Don’t Underestimate Seeds:
Despite their small size, seeds are nutritional powerhouses, delivering a significant boost to fibre intake. “I love adding a spoon of mixed seeds to porridge, cereal, yoghurts, soups, and salads,” shares Ludlam-Raine. “I keep a variety jar of mixed seeds in my kitchen for this purpose – they’re so easy to add in, especially if they’re out on your kitchen counter.”
