5 Reasons to get more fibre in your diet

At some point, you’ve probably heard that you should be getting more fibre. Unless you’re already very mindful of your daily intake, it’s likely true. Fibre contributes to better health in a variety of ways.

What is fibre?

But first, what exactly is fibre? Traditionally, fibre was defined as the edible part of plants that we can’t digest in the small intestine. Nowadays, the definition also includes oligosaccharides and resistant starch.

Fibre is typically divided into two main types:

Soluble fibre: This type dissolves in water, slowing down digestion and helping to prolong feelings of fullness.

Insoluble fibre: This type doesn’t dissolve in water, attracting water to aid digestion.

Both types of fibre share a common characteristic: humans can’t digest them. This might seem unusual—how can something we can’t digest be good for us? In fact, it’s precisely this property that makes fibre so beneficial to our health.

Fibre can help lower blood pressure

Blood pressure is the force that circulating blood places on the walls of blood vessels. Like everything in the body, balance is key—even when it comes to blood pressure. Too low, and it can cause nausea, dizziness, weakness, and fainting. Too high, and it can lead to heart disease, heart attacks, strokes, and other serious illnesses. Fibre can help reduce high blood pressure.

Blood pressure is measured with two numbers showing the pressure in the blood vessels during and between heartbeats. A normal reading might be 120/80.

A study published in the British Medical Journal found that after just four weeks of increased fibre intake, participants saw a 3.2% reduction in the upper blood pressure number and a 4.7% reduction in the lower one.

Wholegrains are particularly effective at lowering blood pressure, so switching from white to wholegrain bread can be a good daily habit.

Fibre reduces the risk of obesity

Obesity and excess weight contribute to many health issues, including:

Type 2 diabetes
High blood pressure
Heart disease and stroke
Certain cancers
Sleep apnoea
Osteoarthritis
Fatty liver disease

In other words, maintaining a healthy weight is essential, and fibre can help. Fibre stays in your body longer, helping you feel fuller throughout the day.

A wide range of studies shows that a high fibre intake can reduce the risk of obesity by an average of 30%. Good sources of fibre include fruits and vegetables, so aim for at least two servings daily.

Fibre helps prevent heart disease

A review of 10 studies on the link between fibre intake and heart disease prevention found that fibre is incredibly beneficial.

More than 90,000 men and 240,000 women participated in these studies, which collectively showed that a higher fibre intake reduced the risk of heart disease by 14% and the risk of death from these diseases by 27%.

Fibre helps prevent heart disease through multiple mechanisms. In addition to lowering blood pressure, it improves insulin sensitivity, allowing the body to register fullness more effectively.

The best sources of fibre for heart health are wholegrains, which you can easily include by eating wholegrain bread, crispbread, or foods containing resistant starch.

Fibre reduces the risk of diabetes

As early as 1980, researchers concluded that increased fibre intake leads to lower blood sugar levels. One study found that higher fibre intake (34 to 38 grams per day) significantly lowered average cholesterol and blood sugar levels.

Since then, the evidence supporting this conclusion has only grown. Higher fibre intake plays a protective role against diabetes, regardless of the rest of your diet.

This means that getting enough fibre each day can help prevent diabetes, no matter how you eat otherwise. Good sources of fibre include fruits and berries, especially high-fibre varieties like apples, bananas, raspberries, mangoes, guavas, and oranges.

Fibre supports a strong immune system

Did you know that the stomach, small intestine, and large intestine together make up the body’s largest immune organ? Around 60% of lymphocytes (a type of white blood cell essential for immune function) are found in gut tissue.

An increasing number of studies show that soluble, prebiotic fibre strengthens immune defences in the gut. One study found that higher fibre intake increased the number of lymphocytes (T-cells) in the gut.

Given the gut’s role in immunity, this is another great reason to eat more fibre. It strengthens your body’s defences and may help reduce your susceptibility to illnesses like colds and flu.

How much fibre do you need?

Here are the daily recommendations:

25 grams for women
35 grams for men