When it comes to eating well, we often focus on calories, carbohydrates, protein or vitamins, but one essential nutrient is easy to overlook: fibre. Fibre plays a huge role in how we feel day to day, from keeping our gut happy to supporting heart health, weight management, and even our energy levels.

Whether you’re wondering what fibre actually is, how much you need daily, or how to get more fibre into your meals, our handy guide will walk you through everything you need to know, with expert-backed, practical advice you can start using today.

Fibre (or dietary fibre) is a type of carbohydrate found in plant-based foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds. Unlike most carbohydrates, our bodies can’t digest it, yet it plays a crucial role in keeping us healthy. Some fibre helps regulate the body’s use of sugars, other keeps hunger and blood sugar in check, and some supports a balanced gut microbiome.

So, why do we need fibre in our diet? It ultimately helps to regulate digestion, keeps us full, and supports heart and gut health. But not all fibres behave in the same ways – different fibres have different roles in the body, so it’s important to include different types of fibre.

The traditional “soluble vs insoluble” categories are somewhat outdated now. Today, fibre is better described by three properties: degree of solubility, viscosity, and fermentability. These determine how fibre behaves in the body, from slowing digestion and supporting cholesterol management to feeding gut bacteria and keeping things regular.

Clémence (Clem) Cleave, award-winning Registered Nutritionist (RNutr) at Pure Sports Medicine explains: “We often talk about fibre as one single thing, but there’re hundreds different types, each with slightly different properties and effects in the body. This is why it’s important to eat a wide range of plants. ”

Regular physical activity also plays a crucial role in overall health by reducing inflammatory markers in the body and promoting a balanced inflammatory response. Combined with a high-fibre diet, exercise supports better health outcomes, delivering immediate benefits and a foundation for lasting wellness.

Most adults in the UK fall far short of their daily fibre goals. In the UK, adults are advised to aim for around 30g of fibre a day. This is a population-wide guideline rather than an individualised requirement, so most people have the same recommended intake unless they have a medical reason to follow a modified diet.

“In the UK, most people don’t eat enough fibre – we call it ‘the Fibre Gap’. This is because our Western diet is often low in wholegrains, beans, nuts, seeds, fruit and vegetables. Mediterranean-style diets naturally provide far more fibre,” comments Clem.

If you’re unsure where to start, our expert diet and nutrition specialists at Pure Sports Medicine can help assess your current intake and design a tailored diet with fibre suited to your goals, whether you’re managing energy levels, performance, or recovery.

A high fibre diet brings benefits that go well beyond the digestive system.

• Improved digestion: Insoluble fibre adds bulk and supports regular bowel movements.
• Heart health: For example, beta-glucans – a type of soluble fibre – can help reduce bad cholesterol thanks to its binding properties in the gut.
• Weight management: Some types of fibre can help with appetite by slowing digestion or increasing fullness, and high-fibre foods also tend to be more satisfying. This can make it easier to manage portions and reduce snacking, which may support weight management over time.
• Blood sugar control: Certain fibres, especially the more viscous types, can slow how quickly sugars are absorbed from a meal. This can help smooth out post-meal blood-sugar rises, though the effect depends on the type of fibre and the rest of the meal.
• Gut microbiome health: Certain types of fibre act as prebiotics, feeding beneficial bacteria that support immunity, mood, and metabolism.

Incorporating more fibre into your meals is one of the simplest and most effective ways to improve your long-term wellbeing, without the need for complicated diets or eliminating food groups.

You may have even heard of the recent TikTok trend, “Fibremaxxing,” which focuses on maximising your fibre intake to get the most nutritional value from what you eat. This is definitely something we should encourage as along as we do it gradually.  Scientific Advisory Committee on Nutrition (SACN), a committee of nutrition experts advising the government, stated that adding just 7g of fibre per day is linked with a lower risk of cardiovascular disease, stroke, colorectal cancer, and diabetes.

Wondering where to find fibre in your diet and what foods to focus on? Here’s a high fibre diet foods list to get you started:

• Fruits: Apples, pears, raspberries, oranges, bananas
• Vegetables: Broccoli, carrots, sweetcorn, spinach, kale
• Wholegrains: Oats, brown rice, quinoa, wholewheat bread, barley
• Legumes: Lentils, chickpeas, black beans, kidney beans
• Nuts and seeds: Almonds, walnuts, flaxseed, sunflower seeds, chia seeds

Fruits and whole grains are not only rich in fibre, but feature those essential vitamins, minerals, and antioxidants that significantly contribute to improved cardiovascular health.

You might also wonder, “Does eating nuts make you fat?” Not if eaten in moderation. Nuts are rich in healthy fats, fibre, protein and vitamins and minerals, making them one of the healthiest foods to snack on, as they keep you full and support heart health.

If you’re looking to add more fibre to your diet, increase your intake slowly so your body can gradually adjust. A sudden jump can quickly cause bloating or discomfort.

Here’s how to increase fibre in your diet gradually and comfortably:

• Add a serving of fruit or vegetables to every meal.
• Swap white bread, rice, or pasta for wholegrain versions.
• Sprinkle seeds or nuts on yoghurt, porridge, or salads.
• Include beans, lentils, or chickpeas in soups, stews, and curries.
• Drink plenty of water and stay hydrated, as this helps fibre move smoothly through your digestive system.

Tips to get a variety of fibre in your diet: mix and match. Your gut thrives on diversity, so aim to eat different sources of fibre throughout the week.

Here’s an example high fibre diet plan to show how easy it can be to reach your daily goals:

• Breakfast: Oats topped with berries, chia seeds and oat milk or a high fibre cereal, such as Weetabix or Shredded Wheat.
• Mid-morning snack: Apple slices with almond (or peanut) butter or wholegrain crackers.
• Lunch: Lentil and vegetable soup with wholegrain bread
• Afternoon snack: A handful of mixed nuts or roasted chickpeas
• Dinner: Quinoa bowl or bulgur wheat with roasted vegetables and chickpeas
• Dessert: Greek yoghurt with sliced banana and flaxseed

With simple swaps like these, you can easily reach 30g of fibre a day without major dietary changes.

For tailored recipes and structured plans, consider working with a nutritionist at Pure Sports Medicine, who can create recipes for a high fibre diet aligned with your preferences, training schedule, and health goals.

Fibre rich foods are great at regulating your appetite and making you feel full long after your meal, thanks to the way they slow digestion . Pairing fibre with protein, like oats with Greek yoghurt or wholegrain crackers with hummus, creates satisfying meals that keep your hunger at bay.

A high protein and fibre diet works well for people aiming to manage weight or maintain their energy during a busy day.

If you’re struggling to meet your fibre goals, experiencing gut discomfort, or managing a health condition that affects your digestion, working with a qualified nutritionist can make a world of difference.

Our dietitians and nutritionists provide evidence-based, tailored nutrition advice to help you further your health and performance with one-to-one consultations, meal planning, and dietary analysis to help you find balance, without restriction or guesswork.

Whether you’re recovering from injury, training for an event, or simply aiming to eat better, receive evidence-based nutrition with a fibre-rich diet plan that fits your lifestyle.

• Aim for 30g of fibre a day.
• Include a wide range of fibre-rich foods: think fruits, vegetables, grains, nuts, seeds, and legumes.
• Increase your intake gradually and stay hydrated.
• A high fibre diet can help lower cholesterol, stabilise your blood sugar, and support healthy weight management.
• For personalised advice or performance-focused nutrition plans, reach out to our specialised team at Pure Sports Medicine.

Fibre might not get the same spotlight as protein, but it’s the cornerstone of good health. Whether you’re looking to supporting your gut health, improve digestion, or simply feel your best, a fibre-rich diet is one of the simplest and most powerful changes you can make.

Start small, add an extra portion of vegetables to dinner, swap to wholegrain bread, or enjoy a bowl of porridge tomorrow morning. Over time, those small steps will add up to big results for your gut, your energy, and your long-term wellbeing.