Daily Junction.mobi portalHealth · April 22, 2025 · Dr. Nadia Okoro · 5 min
Fibre is the part of plant foods your body cannot fully digest, and it does far more than aid digestion. This guide explains soluble and insoluble fibre, the best food sources, the health benefits, and why most people in the UK fall short of the recommended amount.
Fibre rarely gets star billing in the way that protein or vitamins do, yet it is one of the most valuable parts of a healthy diet — and one that most people in the UK simply do not get enough of. Often dismissed as merely "roughage" for keeping you regular, fibre actually does a remarkable amount of work for your health. This guide explains what fibre is, the two main types, the best sources, the benefits, and how to get more without discomfort. This is general information, not medical advice.
Dietary fibre is a type of carbohydrate found in plant foods that the body cannot fully digest and absorb. Unlike sugars and starches, which are broken down for energy, fibre largely passes through the digestive system intact — and that is precisely the point. Its value lies in what it does on the way through.
Because it is not fully digested, fibre adds bulk, slows certain processes, and feeds the helpful bacteria living in your gut. You will only find it in plants: vegetables, fruit, wholegrains, beans, pulses, nuts and seeds. Animal foods such as meat, fish, eggs and dairy contain no fibre at all, which is one reason a plant-rich diet tends to be a higher-fibre one.
Fibre is not a single substance. It is usually divided into two main types, and most plant foods contain a mixture of both.
| Soluble fibre | Insoluble fibre | |
|---|---|---|
| Behaviour in gut | Dissolves into a gel | Stays intact, adds bulk |
| Key benefits | Helps cholesterol and blood sugar | Aids regularity and gut transit |
| Found in | Oats, beans, apples, citrus | Wholegrains, nuts, seeds, skins |
In practice you do not need to track the two types separately. Eating a variety of plant foods naturally gives you a good balance of both.
The case for fibre has grown steadily as research has accumulated, and it now extends well beyond digestion. A higher-fibre diet is associated with a range of benefits, which is why health bodies such as the NHS and the British Nutrition Foundation encourage people to eat more.
Fibre is one of the clearest examples of food doing more than feeding you. The same humble bowl of oats or plate of beans is quietly working on your heart, your gut and your blood sugar at once.
These benefits come from whole foods eaten regularly over time, not from a single "superfood" or a fibre supplement bolted onto an otherwise poor diet.
UK government advice recommends that adults aim for around 30 grams of fibre a day. The reality is that most people eat considerably less — surveys suggest the average UK adult gets nearer 20 grams, well short of the target. Children need less than adults, with amounts rising as they grow.
Part of the reason for the shortfall is the modern diet's reliance on refined and processed foods, where much of the fibre has been removed. White bread, white rice and many packaged snacks contain far less fibre than their wholegrain equivalents. Closing the gap is mostly about swapping refined foods for less-processed ones and eating more plants.
The good news is that boosting your fibre intake is straightforward and need not be unpleasant. Practical steps include:
Two cautions are worth heeding. First, increase fibre gradually rather than all at once; a sudden jump can cause bloating and wind while your gut adjusts. Second, drink enough fluid, because fibre works best with plenty of water. Building these habits fits naturally into the wider principles of a balanced diet and sensible portion sizes, and it pairs well with understanding the vitamins and minerals that plant foods also provide.
Fibre is the part of plant foods your body cannot fully digest, and it earns its place in a healthy diet many times over — supporting digestion and gut health, helping your heart and blood sugar, and keeping you feeling full. There are two main types, soluble and insoluble, and a varied, plant-rich diet supplies both. UK adults should aim for around 30 grams a day, yet most of us fall short, largely because of refined and processed foods. Build up gradually, drink plenty of water, and reach for wholegrains, beans, fruit, vegetables, nuts and seeds. It is one of the simplest and most worthwhile changes you can make to how you eat.
![[View image]](/img/the-importance-of-fibre.jpg){kind=link}