Fibrekind - Why We’re Not Eating Enough Fibre and How to Turn It Around

Eat more fibre, a piece of nutrition advice so familiar it almost fades into the background and yet it remains one of the most consistently overlooked. 

This is despite decades of research demonstrating that an increased dietary fibre intake is linked to lower rates of cardiovascular disease, type 2 diabetes, certain cancers and improved metabolic health. In the UK, fibre intake has remained stubbornly low for years, even as the science advances, particularly in relation to microbiome research, making the case for fibre stronger than ever.

Long before microbiome sequencing or metabolomics, Denis Burkitt, observed stark differences in disease patterns between Western populations and rural African communities. He noted that conditions such as diverticular disease, constipation, and colorectal cancer were far less common in populations consuming high‑fibre, minimally processed diets. His work galvanised early fibre research and laid the foundation for decades of epidemiological and clinical studies that followed. Modern science has largely validated his observations and expanded them dramatically.

Below is a clear, science‑grounded look at what fibre is, why it matters, and how we can turn the tide on consistently low intake.

What Exactly Is Fibre?

The UK’s Scientific Advisory Committee on Nutrition (SACN) defines dietary fibre as broadly speaking non‑digestible carbohydrates and may include components such as lignin. This includes:

• Non‑starch polysaccharides (NSP) from plant cell walls
• Resistant starch
• Resistant oligosaccharides
• Other non‑digestible carbohydrates shown to have physiological benefits

These components resist digestion in the small intestine and reach the colon largely intact which is exactly why they’re so powerful for health. SACN recommends that adults consume 30 grams of fibre per day.

Why Fibre Matters: Nutrition Impact and Health Importance

Fibre’s benefits extend far beyond digestive health. Modern research has reframed fibre as a cornerstone of metabolic and cardiovascular health.

1. Cardiovascular Health

Higher fibre intake is associated with lower LDL cholesterol, reduced blood pressure, and decreased risk of coronary heart disease. Mechanisms include:

• Binding of bile acids
• Improved lipid metabolism
• Fermentation by gut bacteria producing short‑chain fatty acids (SCFAs)

2. Type 2 Diabetes and Glycaemic Control

Fibre slows glucose absorption, improves insulin sensitivity, and supports healthier post‑meal blood sugar responses.

3. Gut Health and the Microbiome

This is where the science has exploded in the last decade.

Fibre is the primary fuel source for beneficial gut microbes. When these microbes ferment fibre, they produce SCFAs such as butyrate, propionate, and acetate, which:

• Strengthen the gut barrier
• Reduce inflammation
• Support immune function
• Influence appetite regulation
• Improve metabolic health

Advances in sequencing technologies have allowed researchers to map microbial communities revealing strong associations between fibre intake, microbial diversity, and long‑term health outcomes.

4. Cancer Prevention

Higher fibre intake is linked to reduced risk of colorectal cancer. Potential mechanisms include:

• Increased stool bulk and reduced transit time
• SCFA production, particularly butyrate, which supports healthy colon cells

How to Turn It Around: Practical Ways to Increase Fibre Intake

Increasing fibre doesn’t require dramatic dietary overhauls just consistent, intentional choices.

🌾 1. Choose Whole Grains Every Time

Swap white bread, pasta, and rice for wholegrain versions.

🥦 2. Add an Extra Portion of Vegetables

Aim for at least five portions of fruit and veg, but ideally more. Vegetables like broccoli, peas, carrots, and leafy greens are excellent sources.

🫘 3. Include Legumes Several Times a Week

Beans, lentils, chickpeas, and peas are rich sources of fibre.

🍎 4. Keep the Skin On

Fruit and vegetable skins contain significant fibre. Apples, pears, potatoes, and carrots are great examples.

🥜 5. Snack Smart

Choose nuts, seeds, fruit, or wholegrain crackers instead of low‑fibre, heavily processed snacks.

🥣 6. Start the Day with a High‑Fibre Breakfast

Wholegrain cereals or overnight oats can easily provide 6–10 g of fibre. You can add to this with the new Probio7 FibreKind supplement. 

🧪 7. Increase Fibre Gradually

A sudden jump can cause bloating or discomfort. Increase slowly and drink plenty of water.

Final Thoughts

Despite decades of evidence from Denis Burkitt’s early observations to cutting‑edge microbiome research, fibre intake remains far below recommended levels. Yet fibre is one of the most powerful, accessible, and affordable tools we have for improving long‑term health. Through making small, consistent changes to include more whole plant foods, we can close the fibre gap and support improved metabolic, cardiovascular, and digestive health across the population.

Author

Charlotte,

BSc in Biochemistry, MSc in Management from University of Bath and MSc in Nutrition from King’s College London. 

Co-Founder of The Nutritional Biochemist

Sources:

·      Alahmari L. A. (2024). Dietary fiber influence on overall health, with an emphasis on CVD, diabetes, obesity, colon cancer, and inflammation. Frontiers in nutrition, 11, 1510564. https://doi.org/10.3389/fnut.2024.1510564

·      Daley SF, Shreenath AP. The Role of Dietary Fiber in Health Promotion and Disease Prevention: A Practical Guide for Clinicians. [Updated 2025 Dec 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2026 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK559033/

·      Inoue, R., Suzuki, K., Takaoka, M., Narumi, M., & Naito, Y. (2025). Effects of Dietary Fiber Supplementation on Gut Microbiota and Bowel Function in Healthy Adults: A Randomized Controlled Trial. Microorganisms, 13(9), 2068. https://doi.org/10.3390/microorganisms13092068

·      Mathers JC. Dietary fibre and health: the story so far. Proceedings of the Nutrition Society. 2023;82(2):120-129. doi:10.1017/S0029665123002215

·      Scientific Advisory Committee on Nutrition. (2015). Carbohydrates and Health. https://assets.publishing.service.gov.uk/media/5a7f7cc3ed915d74e622ac2a/SACN_Carbohydrates_and_Health.pdf

·      Veronese, N., Gianfredi, V., Solmi, M., Barbagallo, M., Dominguez, L. J., Mandalà, C., Di Palermo, C., Carruba, L., Solimando, L., Stubbs, B., Castagna, A., Maggi, S., Zanetti, M., Al-Daghri, N., Sabico, S., Nucci, D., Gosling, C., & Fontana, L. (2025). The impact of dietary fiber consumption on human health: An umbrella review of evidence from 17,155,277 individuals. Clinical nutrition (Edinburgh, Scotland), 51, 325–333. https://doi.org/10.1016/j.clnu.2025.06.021