Fibre isn’t just a way of getting high-speed broadband into your house. Nor is it just a supplement for those “challenged by digestive immobility” (constipated!). It is actually shaping up to be the thing in 2026.
Fibre is Going Viral
The importance of fibre in the diet sort of got lost in all the noise around low-carb and keto. With the emerging understanding of the importance of the gut microbiome, fibre is back on the menu — big time! Studies consistently show that a high-fibre diet is associated with a lower risk of colorectal cancer, inflammatory bowel diseases, heart disease and strokes, and just general good health.
The Real MVP
Think of fibre as the ” Most Valuable Player” (MVP) of your diet. It isn’t absorbed by your body like fats or proteins; instead, it passes through your system relatively intact. Most fibre-rich foods contain a mixture of insoluble (“non-fermentable”) and soluble (“fermentable”) fibre. The insoluble fibres hardly break down at all, while the soluble fibres are fermented by the gut microbiome. Both types do a massive amount of “maintenance work” along the way:
- Keep things moving: Insoluble fibre adds bulk to your poop and softens it, which prevents constipation and keeps your digestive tract efficient.
- Keep Your Gut Healthy: Soluble fibre acts as prebiotics, feeding the “good” bacteria in your gut microbiome, which is linked to better immunity and mood.
- Keep You Feeling Full: High-fibre foods take longer to chew and digest, signalling to your brain that you’re full.
- Reduce Calorie Intake: Most high-fibre foods (like vegetables and legumes) are less energy-dense, meaning you can eat a larger volume of food for fewer calories.
- Reduce Cholesterol: The soluble fibre found in foods like oats and beans can lower “bad” LDL cholesterol levels by binding to it and dragging it out of the body.
- Controlling Blood Sugar: Fibre slows the absorption of sugar, preventing those “spikes and crashes” in blood sugar after a meal.
How to Weave Fibre into Your Life
Here’s the mental shift that helped me: You don’t eat “fibre foods.”, you just tweak what you already eat. I choose wholegrain bread; throw legumes into salads, soups, curries and chillies; sprinkle seeds or nuts onto yogurt; or add extra vegetables to dinner. It’s less about becoming a new person and more about gently editing your current habits.
Here are some of my fave recipes which are great for fibre intake!
- Bean and lentil chilli
- Salmon and bean gratin
- Stuffed sweet potato with chickpeas
- Vegetarian enchiladas
- Butter beans with mushrooms and miso
- Jamie Oliver’s chocolate mousse pots
Pro-Tip: If you’re planning to increase your fibre intake, do it slowly and drink plenty of water. Adding too much fibre too fast, especially if you’re dehydrated, can lead to explosive consequences! (If you don’t already do so, you may want to sleep with the windows open until your body adjusts 💨😊)