Fibre: The Often-Overlooked Macronutrient That Can Transform Your Health
In the world of health and nutrition, there’s no shortage of buzzwords or diet trends. Protein is the darling of fitness culture. Fats have made a comeback after years of vilification. Carbs? Well, they’ve been on a bit of a rollercoaster ride. But amid all the hype around macros, there’s one unsung hero that continues to be overlooked - fibre.
We all know fibre is essential for digestion, but it’s so much more than that. It plays a critical role in heart health, blood sugar regulation, and weight management, yet many of us don’t get nearly enough of it in our diets.
In fact, recent stats show that most people—especially in Western countries—fall far short of the recommended daily fibre intake.
But don't worry, in this post, we’re going to dive into everything you need to know about fibre, why it’s essential, and most importantly, how you can easily increase your fibre intake for better overall health.
Most People Aren’t Getting Enough Fibre - Especially in the Western World
Let’s start with a reality check: the majority of people aren’t meeting their daily fibre needs. In fact, most fall significantly short.
📉 In Ireland, nearly 80% of adults fail to hit the recommended daily intake, which ranges from 24–35 grams per day, depending on age and gender. Most adults barely hit the 15–20g mark.
📉 In the UK, only 9% of adults meet the daily fibre target.
📉 In the US, fibre intake averages just 16g per day, despite dietary guidelines recommending 25g for women and 38g for men.
This widespread shortfall is often referred to as the "fibre gap," and it’s a gap worth closing—for your digestion, your hormones, your blood sugar, and your long-term health.
Why Are We So Low on Fiber?
It’s not that people don’t want to be healthy—it’s just that the Western food system isn’t exactly setting us up for success.
Here’s why:
Processed Foods Are Everywhere: ultra-processed foods are cheap, convenient, and tasty—but they’re also stripped of fibre. White bread, sugary cereals, frozen meals, fast food... they’re quick fixes, but they don’t nourish our bodies the way whole foods do.
Whole Foods Get Pushed Aside: a fibre-rich diet means eating fruits, vegetables, legumes, and whole grains regularly. But when you’re busy and need to grab something fast, those foods aren’t always the easiest or most accessible option.
We’ve Been Conditioned to Fear Carbs: thanks to decades of diet culture, many of us have learned to avoid things like bread, rice, and pasta altogether. But guess what? Whole grain carbs are actually fantastic sources of fibre. We just need to choose the right kind.
Lack of Awareness: many people aren’t fully aware of the importance of fibre in their diet. While we hear a lot about protein, fats, and carbs, fibre often takes a backseat in nutrition discussions. Without knowledge of the health benefits, people may not actively seek out fibre-rich foods.
Convenience and Time Constraints: in today’s fast-paced world, convenience is key. Pre-packaged and ready-to-eat meals, which tend to be low in fibre, are more accessible than preparing home-cooked meals with fresh fruits, vegetables, and whole grains. When people are pressed for time, they tend to choose quick options that aren't as nutrient-dense.
Dietary Preferences or Restrictions: people following certain diets—such as keto, paleo, or low-carb—may intentionally avoid high-fibre foods, like grains and legumes, to meet their dietary goals. While these diets can be effective for other reasons, they may result in lower fibre consumption.
Food Marketing and Misleading Labels: food manufacturers often market their products as "low-fat," "low-calorie," or "low-carb," without highlighting their fibre content. For example, processed snacks and "diet" foods can often be fibre-deficient, and many consumers aren't aware that these products lack the necessary fibre to promote digestion and overall health.
So, What Even Is Fibre?
Great question! Fibre is a type of carbohydrate that our bodies can’t digest—but don’t let that fool you into thinking it’s not important. It’s because we can’t digest it that it plays such a crucial role in our health.
There are three main types of fibre:
✅ Soluble Fibre
This one dissolves in water and forms a gel-like substance in your gut. It helps lower cholesterol, regulate blood sugar, and keeps you feeling full. You’ll find it in foods like oats, beans, apples, and citrus fruits.
✅ Insoluble Fibre
This one doesn’t dissolve—think of it more like the broom sweeping through your intestines. It adds bulk to your stool and helps keep things moving. You’ll find it in whole grains, nuts, seeds, and many vegetables.
✅ Resistant Starch
This carbohydrate acts like fibre and is super beneficial for your gut bacteria. It resists digestion in the small intestine and ferments in the large intestine—great news for your microbiome. Think: green bananas, cooked and cooled potatoes or rice, lentils, and oats.
What’s so great about fibre?
💩 It Keeps You Regular
Insoluble fibre adds bulk to your stool and keeps things moving - aka, regular poops.
Soluble fibre absorbs water and forms a gel, which helps prevent both constipation and diarrhoea. Win-win.
🧠 It’s Great for Your Gut
Fibre feeds the good bacteria in your gut, helping them thrive. A happy microbiome = better digestion, stronger immunity, improved mood and reduced inflammation.
❤️ It Protects Your Heart
Soluble fibre helps reduce LDL cholesterol (aka “bad” cholesterol). That means less plaque build-up, better blood flow, and a reduced risk of heart disease.
💉 It Balances Blood Sugar
By slowing the absorption of sugar, fibre can help support blood-sugar control, preventing energy spikes followed by energy crashes and reducing the risk of insulin resistance and type 2 diabetes. It also helps to manage cravings.
🧘♀️ It Helps With Weight Management
Fibre rich foods are naturally filling. They help you feel satisfied for longer so you’re less likely to overeat or reach for snacks straight after lunch!
🚫 It Helps Prevent Disease
Here’s the big one: a low-fibre diet is linked to a higher risk of diseases like type 2 diabetes, heart disease, colon cancer, and diverticulitis. Fibre literally helps clean out your system and reduce inflammation.
How to Eat More Fibre (Without Totally Overhauling Your Life)
Okay, now to the fun part. How do you actually get more fibre into your day?
Here are some simple, real-life tips that you can start trying today:
Try batch cooking fibre-rich recipes and keeping them in your fridge / freezer.
It Saves Time—So Healthy Choices Are Easier
🥣 Start Strong with Breakfast: Aim to eat 5g or more of fibre at breakfast.
Always try to include high fibre fruits and veggies at breakfast. Think smoothies, overnight oats topped with fruit, scrambled eggs with wilted spinach and cherry tomatoes on the side, avocado toast… All great options.
Add chia seeds and flax seeds to your smoothies and oats, or make a chia pudding.
🍞 Go for Whole Grains
Swap white bread for whole grain or seeded bread.
Try brown rice, bulgur wheat, or barley instead of white rice.
opt for whole wheat pasta over regular pasta.
🥗 Eat More Plants
Aim to fill half your plate with veggies—every single meal.
Keep the skins on your apples, carrots, and potatoes (that’s where a lot of the fibre lives).
Think “rainbow” when choosing fruits and veggies—more colour, more nutrients!
🫘 Lean on Legumes
Add lentils, chickpeas, or black beans to soups, stews, salads, or wraps.
Try a “meatless Monday” and build a meal around beans instead of meat.
🥑 Make Smart Swaps
Replace mayo or cheese on sandwiches with hummus or avocado.
Snack on raw veggies with hummus, or a handful of nuts and dried fruit.
🧁 Bake with Fiber in Mind
Use whole wheat flour (or even just half!) in your baking.
Add oats or bran to muffins, cookies, or pancakes.
🌍 Try New Dishes
Explore international cuisines that naturally include more fibre—Indian, Middle Eastern, Mediterranean, and African recipes often feature pulses, grains, and vegetables as the stars of the show.
Fibre-Rich Meal Ideas to Get You Started
It’s not just about knowing what fibre is—it’s about putting it on your plate. Here are some example meals to inspire your day:
🥣 Breakfast: Fibre-Powered Overnight Oats
Rolled oats (soluble fibre + resistant starch)
Chia seeds (insoluble + omega-3s)
Almond milk
Grated apple
Cinnamon
Topped with berries and a spoon of flaxseed.
👉 Approx. 12g fibre
🥣 Breakfast: Chia and Flaxseed Power Pudding
Chia seeds (soluble + omega-3s)
Ground flaxseeds (insoluble + lignans)
Unsweetened almond milk
Vanilla and cinnamon
Topped with mixed berries and a drizzle of almond butter.
👉 Approx. 13g fibre
🥗 Lunch: Chickpea & Quinoa Rainbow Bowl
Quinoa
Roasted chickpeas
Red cabbage, carrots, and rocket
Avocado slices
Hummus dressing
Sprinkle of pumpkin seeds
👉 Approx. 15g fibre
🥗 Lunch: Lentil, Barley & Roast Veggie Bowl
Cooked green lentils.
Pearl barley (whole grain + prebiotic fibre)
Roasted butternut squash, courgette, and red onion
Spinach
Tahini-lemon dressing
Sprinkle of sunflower seeds
👉 Approx. 17g fibre
🍛 Dinner: Lentil & Sweet Potato Coconut Curry
Red lentils
Sweet potato (keep the skin!)
Spinach
Coconut milk
Brown rice on the side
👉 Approx. 18–20g fibre
🍝 Dinner: White Bean & Mushroom Whole Wheat Pasta
· Whole wheat pasta
· White beans (soluble + resistant starch)
· Garlic, mushrooms, and spinach sautéed in olive oil.
· Grated courgette stirred through.
· Topped with nutritional yeast and cracked pepper.
👉 Approx. 16–18g fibre
Bonus snack ideas
A handful of almonds and an apple
Carrot sticks with hummus.
Rye crackers with avocado
Pear with a handful of walnuts
Roasted chickpeas
Homemade oat and banana fibre muffin
TIP: Don’t Forget the Water!
Here’s an important tip when it comes to upping your fibre intake: drink plenty of water. Fibre works best when it has enough liquid to move through your digestive system. If you're increasing your fibre intake without drinking enough water, it can actually cause constipation or digestive discomfort.
So, as you enjoy those fibre-rich meals, make sure you're also staying hydrated throughout the day. Aim for 8 cups (2 litres) of water or more, depending on your activity level and climate.
A Gentle Reminder Before You Go Load Up...
If you’re not used to eating a lot of fibre, take it slow. Suddenly doubling your fibre intake can lead to gas, bloating, or other fun digestive surprises 🙃. Gradually increase over a week or two, and drink plenty of water to help it move through your system.
The Bottom Line
Amid all the hype around macros, there’s one unsung hero that continues to be overlooked - fibre.
Fibre isn’t trendy, flashy, or Instagram-worthy. You’re not going to see “#FibreGoals” trending any time soon. But here’s the thing - fibre is foundational, and increasing your daily fibre intake is one of the best things you can do for your health. It's like that friend who always shows up for you—quietly doing the work, keeping things running smoothly, and helping you stay strong from the inside out.
So, let’s start showing fibre the love it deserves. Your gut (and your future self) will thank you 💚
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Thanks for reading,
Mindful Nutrition x
📚 Sources
Food Safety Authority of Ireland (FSAI). National Dietary Guidelines for Ireland. FSAI.ie
UCC Boolean Journal. (2022). Fibre: The Forgotten Nutrient. journals.ucc.ie
Food & Drink Federation. (2023). Action on Fibre Campaign. fdf.org.uk
U.S. National Institutes of Health – NCBI. (2021). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. ncbi.nlm.nih.gov