Fibre & gut health: a practical guide (without hype)

If there’s one nutrition “upgrade” that shows up again and again, it’s more fibre.

Not because fibre is trendy — but because modern diets make it unusually easy to eat lots of calories with very little fibre.

Why fibre matters

Fibre is linked with:

• Better digestive regularity
• Improved satiety (you feel full)
• Healthier blood sugar response (for many people)
• Supporting a diverse gut microbiome (what you feed the microbes matters)

You don’t need perfect numbers. You need repeatable habits.

Why people struggle in 2026

A few modern realities:

• Many “healthy” snacks are still low-fibre
• Convenience foods crowd out legumes/veg
• People fear carbs, so they avoid fibre-rich foods like oats and beans

The simplest ways to add fibre (no spreadsheet required)

Pick two of these and you’re already ahead:

1. Oats (porridge / overnight oats)
2. Beans/lentils (a tin into a meal twice a week)
3. Berries (frozen is fine)
4. Seeds (chia or ground flax)
5. Veg at lunch and dinner (one “extra veg” default)

Smart supplements vs real food

If you’re considering a fibre supplement, start with food first. If you still want a supplement, keep it simple and increase slowly — and be mindful of your tolerance.

Practical product shortlists

• Best organic oats (UK)
• Best chia seeds (UK)
• Best ground flaxseed (UK)

Tip: If you’re new to seeds, start small and increase gradually.