Fibres: Are you getting enough? Here’s why it’s necessary for your health!
How much fibre should you eat daily?
In the United Kingdom (UK), the Scientific Advisory Committee on Nutrition recommends that adults aim for a daily intake of 30 grams of fibre to reap general health benefits (Public Health England 2015). For children, the recommended intake varies by age:
– Children aged 2 years should aim for 15 grams per day
– Primary school children should strive for 20 grams per day
– Secondary school children are encouraged to target 25 grams per day
It’s important to consider individual medical histories, as certain conditions, such as Irritable Bowel Syndrome (IBS), may cause bloating or other discomfort when consuming these recommended amounts.
Do you get enough?
How confident are you that you are getting enough fibre in your diet? You might want to reconsider! The National Diet and Nutrition Survey revealed that a significant portion of the UK population is not meeting the daily recommended intake of fibre. Consequently, many individuals are missing out on the health benefits that fibre offers (Public Health England, 2020).
A 2023 study examined healthy adult consumers and their awareness of fibre intake. It revealed that many participants were unaware of the daily recommendations for fibre. Many confused these recommendations with the popular “5-a-day” guideline for fruits and vegetables and did not realise they could check the fibre content listed on the back of food labels. Perhaps the most surprising finding was that many participants did not understand the benefits of including fibre in their diets (Norton et al. 2024).
Why are they so important for your health?
Now, why all this fuss about the recommendations and the necessary intake of dietary fibres? There are so many health benefits that you are receiving from fibres, but let’s have a quick look at why they should matter to you.
- Gut Motility: Dietary fibres are widely recognised for their role in promoting gut motility and for preventing and treating constipation (Weickert 2012). In addition to this, dietary fibres can help manage mild to moderate chronic constipation as well as constipation-predominant irritable bowel syndrome (IBS). However, further studies are needed to confirm the safety and efficacy of these interventions (Rao et al. 2015).
- Gut Microbiome: Dietary fibres play an important role in the composition, diversity, and richness of the microbiome. They help healthy gut bacteria expand their populations and can even lead to the creation of new microbial species, depending on the types of dietary fibres consumed (Cronin et al. 2021).
- Gut Microbiota: Did you know that your gut microflora consists of approximately 100 trillion microbes? Unfortunately, this microflora is quite vulnerable, and it’s essential to nourish these tiny organisms by consuming dietary fibre (Desai et al. 2016).
- Weight Loss: It is widely known that consuming an adequate amount of specific dietary fibres, in the right dosage and alongside a proper diet, can help individuals lose weight. This weight loss occurs due to the diverse microbiome and the fermentation process in the gut. Additionally, these fibres can reduce feelings of hunger and promote a sense of fullness, contributing to overall satiety (Akhlaghi 2024).
- Diabetes and Lipid Profile: If you weren’t aware, there is a significant link between dietary fibre intake and lower insulin levels. Research has shown that consuming dietary fibres can help manage Diabetes Mellitus. The appropriate intake of dietary fibres can not only lower insulin levels but also improve the lipid profile of patients (Reynolds et al. 2020), which plays an important role in reducing the risk of cardiovascular diseases.
- Depression: Regardless of age, while the mechanisms are still unclear, consuming dietary fibres can reduce the risk of depression in childhood and adolescence (Xia et al. 2020).
So what’s next?
Everyone is encouraged to prioritise fibre-rich foods in their daily diet. Fibre offers numerous health benefits, and by making small adjustments to your meals, you can enjoy significant long-term improvements in your well-being. Consistent, small changes can lead to a big difference, so start adding more fibre to your plate today!
This article has been written by: Dr Anastasia Viktoria Lazaridi, Registered Dietitian, Member of the British Dietetic Association.
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Akhlaghi, M., 2024. The role of dietary fibers in regulating appetite, an overview of mechanisms and weight consequences. Critical Reviews in Food Science and Nutrition, 64(10), pp.3139-3150.
Cronin, P., Joyce, S.A., O’Toole, P.W. and O’Connor, E.M., 2021. Dietary fibre modulates the gut microbiota. Nutrients, 13(5), p.1655.
Desai, M.S. et al. (2016) ‘A dietary fiber-deprived gut microbiota degrades the colonic mucus barrier and enhances pathogen susceptibility’, Cell, 167(5).
Norton, V., Wagstaff, C., Garcia, J.R., Lovegrove, A., Shewry, P., Charlton, M., Gillett, N., Tindall, M.J. and Lignou, S., 2024. “Wait, do I need more fiber?” Exploring UK consumers’ dietary fiber-related awareness and white bread as a viable solution to promote subsequent intake. Current Developments in Nutrition, 8(9), p.104430.
Public Health England (2015) SACN Carbohydrates and Health Report, GOV.UK. Available at:
https://www.gov.uk/government/publications/sacn-carbohydrates-and-health-report (Accessed: 19 March 2025).
Public Health England (2020) NDNS: Results from Years 9 to 11 (2016 to 2017 and 2018 to 2019). Available at:
https://www.gov.uk/government/statistics/ndns-results-from-years-9-to-11-2016-to-2017-and-2018-to-2019 (Accessed: 19 March 2025).
Weickert, M.O., 2012. What dietary modification best improves insulin sensitivity and why?. Clinical endocrinology, 77(4), pp.508-512.
Rao, S.S.C., Yu, S. and Fedewa, A., 2015. Systematic review: dietary fibre and FODMAP‐restricted diet in the management of constipation and irritable bowel syndrome. Alimentary pharmacology & therapeutics, 41(12), pp.1256-1270.
Reynolds, A.N., Akerman, A.P. and Mann, J., 2020. Dietary fibre and whole grains in diabetes management: Systematic review and meta-analyses. PLoS medicine, 17(3), p.e1003053.
Xia, Y., Liu, Y., Zhang, S., Zhang, Q., Liu, L., Meng, G., Wu, H., Sun, S., Wang, X., Zhou, M. and Jia, Q., 2021. Associations between different types and sources of dietary fibre intake and depressive symptoms in a general population of adults: a cross-sectional study. British Journal of Nutrition, 125(11), pp.1281-1290.
