Last year seemed all about protein, right? Everyone was keen on boosting strength and fitness. Recently, though, the conversation has shifted toward fiber, especially on social media. You might be surprised, but only about 4% of people manage to get the recommended daily intake.
It’s everywhere on TikTok—videos showing people topping their breakfasts with chia seeds and nutritionists championing the benefits of foods like chickpeas and red kidney beans. The NHS suggests adults should aim for 30g of fiber daily, but most people in the UK are far from that target—averaging around 16.4g, with women lagging behind men.
Many experts think this newfound focus on fiber is great. Dietitian Kate Hilton explains that fiber used to be considered an “unsexy nutrient,” mainly due to its associations with digestive health and, um, flatulence—quite a contrast to the popular protein narrative focused on fitness.
Nutritionist Kristen Stavridis admits, “I was pretty thrilled” to see fiber getting more attention. It seems the messages about gut health are resonating more than before.
Eating foods rich in fiber—like brown rice or jacket potatoes—has its perks. As Kevin Whelan, a professor at King’s College London, points out, a higher fiber intake can lead to a longer life and a reduced risk of heart disease, certain cancers, and diabetes. Surprisingly, some studies even suggest a link between fiber and improved mental health.
Yeshe Sander, age 24 and from Birmingham, shared her experience of increasing her fiber intake to 30g a day. She mentioned feeling “so much better” in both body and mind. Growing up, her parents encouraged her to eat healthy, but in her teenage years, she rebelled against that. “I wanted nothing to do with healthy food,” she fondly recalls, adding sweets and junk food to her plate instead.
It wasn’t until her early 20s, feeling sluggish and unmotivated, that she reconsidered her diet. Once she added more fiber, she noticed a significant change in her overall health.
“Eating more fiber clearly improved my mood and mental well-being,” Yeshe reflects, emphasizing her love for breakfast. Porridge topped with a variety of ingredients is now a staple in her morning routine.
What is fiber and why is it essential for our diet?
So, fiber is essentially a chain of sugar molecules from plants that humans can’t digest. You’ll find it in fruits, vegetables, grains, beans, and nuts. Initially, in the 1970s, fiber was just thought of as “hard roughage stuff” that helped eliminate waste, but it turns out it has much broader health benefits.
Fermentable fibers from foods like oats promote beneficial bacteria in our gut, enriching our microbiome. Meanwhile, insoluble fibers help keep everything moving through our system, and viscous fibers slow down sugar absorption, which lowers blood sugar spikes.
Whelan also highlights various large-scale studies examining how diet impacts health. While they don’t always account for all variables—like environment and awareness—there are specific clinical trials backing up fiber’s health advantages.
Interestingly, some research suggests a high-fiber diet might even improve mental health, strengthening the connection between gut health and psychological well-being.
‘My skin’s better, I’ve got more energy’
Vicky Owens also shared her journey—she began increasing her fiber intake after experiencing some health issues. Being a busy business owner, her diet relied heavily on takeaways.
When she began facing troubling symptoms, including panic attacks and gastric issues, her doctor was puzzled. Upon advice from an acupuncturist, she reassessed her diet and realized how little fiber she was consuming.
She decided to cut out ultra-processed foods, replacing them with fresh fruits, vegetables, and whole grain options. The benefits were immediate: “My skin’s better, I’ve got more energy,” Vicky notes, expressing a sense of overall balance in her life.
How to add more fiber to your diet
According to dietitian Hilton, small changes can significantly boost your fiber intake:
- Switch white bread for seeded wholegrain bread.
- Instead of crisps and chocolate, snack on almonds, kiwis, or popcorn.
- Top your porridge or yogurt with seeds, nuts, or fruit.
- Opt for brown rice or whole grain options instead of white rice.
- Include avocado, hummus, or salads in your sandwiches.
- Choose higher-fiber cereals like bran flakes for your breakfast.
Stavridis also proposed a meal plan that can help reach the daily fiber goal. For instance, starting with wholemeal toast topped with banana for breakfast can quickly add up. Yet, it’s worth noting that many in the UK consume a lot of ultra-processed foods, which don’t usually provide much fiber.
Stavridis further observes that the current obsession with protein might have led some people to overlook their fiber intake. While protein remains essential for health, it’s crucial not to neglect fiber.
However, increasing fiber can be tricky for individuals with conditions like Crohn’s disease, and it’s best to consult a healthcare professional before making dietary changes. Too much fiber at once can cause issues, as Cara Wheatley-McGrain from the Mindful Gut points out. It’s better to increase your fiber intake gradually and to drink lots of water.
It’s encouraging that fiber is finally getting its due recognition, but Wheatley-McGrain highlights the need not to overwhelm young people with dietary pressures. “Start with small changes, observe how your body reacts, and adjust from there,” she advises.
