Why Increasing Fibre in Your Diet Matters – And Why You Should Do It Gradually

In recent years, dietary fibre has become one of the most talked-about topics in nutrition. From gut-health podcasts to social media trends like “fibremaxxing”, more people are recognising the importance of fibre for long-term health.

However, despite the growing awareness, most people in the UK are still not getting enough. Health experts recommend adults aim for around 30g of fibre per day, yet the average intake is closer to just 15g per day.

Closing this “fibre gap” could have a significant impact on digestive health, heart health and overall wellbeing. The key, however, is increasing fibre intake gradually, rather than making sudden changes that can cause discomfort. Like any change of routine or health regime a gradual approach brings the most likely long -term success.

The Fibre Gap in the UK

Dietary fibre plays an essential role in a healthy diet, but it remains one of the most under-consumed nutrients.

Current UK recommendations suggest adults should consume 30g of fibre daily, yet most people only manage around half that amount. This gap between recommended intake and reality is often referred to by nutrition experts as the “fibre gap.”

Modern eating habits are one of the main reasons for this. Ultra processed foods, refined grains and convenience meals often contain significantly less fibre than whole foods such as fruits, vegetables, whole grains and legumes and we know that Ultra processed foods are designed to be eaten quickly and in large quantities, which is great for the manufacturer.  Natural high fibre foods on the other hand take longer to eat per mouthful, take a little more effort to eat and you cannot eat as much in one sitting. Does that by any chance give you a hint as to why adding fibre can also help with weight management? Increasing fibre intake even slightly across the population could help support better long-term health outcomes and offer a range of important health benefits.

Improved Digestive Health

One of the most well-known benefits of fibre is its ability to support digestion. Fibre helps food move through the digestive system and supports regular bowel movements. It also feeds the beneficial bacteria in your gut, which play an important role in overall gut health. There are a huge number of people visiting GP’s about constipation, which is a very uncomfortable condition and can make you feel really quite fed up, unwell and as if you have a build -up of toxins. We absolutely know, that more fibre, from a natural predominantly plant- based diet can prevent this being an issue for a great many people without resorting to medication.   Please be aware that medication might be needed temporarily to manage an existing condition short term, whilst the person starts to increase the fibre in their diet

Better Heart Health

Higher fibre diets have been linked with lower cholesterol levels and improved heart health. Certain types of fibre can help reduce LDL (“bad”) cholesterol, which may lower the risk of cardiovascular disease.

Blood Sugar Balance

Fibre slows the digestion and absorption of carbohydrates, which helps prevent sharp spikes in blood sugar levels. This can support energy levels and may help reduce the risk of developing type 2 diabetes.

Weight Management

High-fibre foods tend to be more filling, helping people feel satisfied for longer. This can help regulate appetite and support healthy weight management.

Reduced Risk of Certain Diseases

Research suggests that diets rich in fibre are associated with a reduced risk of conditions including heart disease, colorectal cancer and diverticular disease.

The Rise of “Fibremaxxing”

A growing nutrition trend on social media is something known as “fibremaxxing.” The idea is simple: intentionally increasing fibre intake by prioritising plant-based foods such as vegetables, beans, pulses, oats, nuts and seeds.

Unlike many restrictive diet trends, fibremaxxing focuses on adding nutritious foods rather than eliminating them, which many nutrition professionals see as a positive shift.

However, there is an important point that often gets overlooked online: more fibre is beneficial, but increasing it too quickly can cause digestive discomfort. Do not simply double, triple your fibre intake in a week , take it very slowly , increasing is good and it is ok  and advisable to increase in a slow and steady way.

Why You Should Increase Fibre Slowly

If you currently eat around 15g of fibre per day, suddenly jumping straight to 30g can lead to symptoms such as:

·       Bloating

·       Gas

·       Stomach discomfort

Your gut microbiome and digestive system need time to adapt to higher fibre levels.

A better approach is to increase fibre gradually over several weeks, while also making sure you drink enough fluids. This allows your body to adjust and helps you experience the benefits without unpleasant side effects. If you increase too quickly you will not feel so well and will most likely give up thinking that it is harming you, it’s not harming you your body is adjusting and getting used to working with new power and efficiency.

Simple Ways to Increase Fibre in Your Diet

Reaching the recommended 30g of fibre per day doesn’t have to involve drastic changes. Small adjustments to everyday meals can make a big difference.

Some simple ways to boost fibre include:

·       Choosing wholegrain bread, pasta and rice instead of refined versions

·       Adding lentils, beans or chickpeas to soups, salads and stews

·       Eating more fruit and vegetables throughout the day. Aim for 10 portions a day

·       Including nuts and seeds as snacks or toppings, great on yogurt, even topping a bolognese.

·       Starting the day with oats or high-fibre cereals check for low sugar and salt in cereals.

Making these changes gradually can help increase your daily fibre intake in a sustainable and comfortable way.

Bridging the Fibre Gap

Increasing fibre intake from the current UK average of around 15g to the recommended 30g per day may seem like a small change, but it could have a powerful impact on long-term health and the health of the NHS!

By focusing on whole, plant-based foods and increasing fibre slowly, it’s possible to support digestive health, improve heart health and create a more balanced diet overall.

Do you need support improving your diet?

Making dietary changes can feel overwhelming, especially with so much conflicting nutrition advice available online. The good news is that small, practical steps can make a meaningful difference and the sooner you start making those changes the sooner you gain the benefits.

The main holiday season is 4 months away. Making a start on those needed changes now, gives you all the time you need to make a big difference to your health in time for the summer holidays.

At Applewood Wellness and Nutrition, I support individuals who want to improve their health through realistic, sustainable nutrition changes. Whether you're looking to improve your gut health, increase your fibre intake, or build healthier eating habits, personalised guidance can help you move forward with confidence. With someone to help you build new habits slowly and surely.

If you would like my support with your nutrition, and wellness goals, changes and new habits please get in touch to learn how my tailored advice can help you.  

Simply contact me through my website booking page: www.applewoodnutrion.com  or email me at : applewoodnutrition@gmail.com

Quote fibre20 for a 20% discount, on any of my consultations (not just fibre related issues).

I look forward to meeting you.