Last year, protein dominated diets focused on strength and fitness. Over recent months, fibre has taken over wellness conversations. Most people still fail to eat enough fibre each day.
Posts using #fibremaxxing and #fibermaxxing exceeded 150 million TikTok views. Videos show chia seeds sprinkled over porridge. Nutritionists promote kidney beans and chickpeas across social feeds.
The NHS recommends 30g of fibre daily for adults. In the UK, 96% miss that target. Average intake sits near 16.4g per day. Women consume less fibre than men.
Many nutrition experts welcome this renewed interest. They say fibre finally receives overdue attention.
Dietitian Kate Hilton says fibre carried an “unsexy” reputation for years. People linked it with digestion and bloating. Protein instead symbolised fitness and strength.
Nutritionist Kristen Stavridis welcomed fibre’s rise online. She says gut health messages now reach a wider audience.
Fibre offers protection far beyond digestion
Fibre improves gut health, but its impact goes further. Foods like brown rice and jacket potatoes support whole-body health.
Professor Kevin Whelan from King’s College London links higher fibre intake with longer life. He associates it with reduced heart disease. Cancer and diabetes risks also fall. Some studies link fibre with better mental health.
Yeshe Sander, 24, from Birmingham, increased her fibre intake to 30g daily. She says she feels far better physically and mentally.
Her parents encouraged fruit, vegetables, and fibre during childhood. In her teens, she rejected healthy eating.
She consumed 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 mood triggered 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 for easy fibre.
What fibre actually is
Dietary fibre consists of plant-based sugar chains. Humans cannot digest them. Fibre appears in fruits, vegetables, grains, beans, and nuts.
Researchers explored fibre’s effects during the 1970s. They once believed it only helped waste removal.
Professor Whelan says science now shows broader benefits. Fibre supports health beyond bowel function.
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 brain health
Whelan highlights large population studies on fibre. Researchers track diets alongside later disease development.
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 as the gut-brain axis. Trials suggest specific fibres improve mood.
One unexpected finding showed better cognition in adults over 60. Fibre intake appeared to support brain function.
“My skin improved and my energy returned”
Vicky Owens changed her diet after a health scare. She runs a business and had little time to cook. Takeaways and ready meals dominated her diet.
At 25, she developed panic attacks and stomach problems. Her eyes became swollen and itchy. Doctors struggled to explain the 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 over time. Her skin improved and energy increased. She now feels more balanced overall.
Simple ways to eat more fibre
Dietitian Kate Hilton suggests small dietary changes. Simple swaps steadily increase 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 30g fibre day. Fibre amounts vary by brand and portion size.
Breakfast includes seeded wholemeal toast with banana and honey. Lunch features 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 falls short
People in the UK eat many convenience foods. These foods 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 quality matters most.
Higher fibre suits most people. Those with Crohn’s disease or diverticulitis need caution. Medical advice should guide changes.
Sudden increases can cause discomfort. Cara Wheatley-McGrain warns against rapid shifts. 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 how the body responds. Progress step by step.
