Most people assume they’re eating reasonably well.

But when it comes to fibre, many are falling short — often without realising it.

A bowl of cereal in the morning. A sandwich at lunch. A hot meal in the evening.

On the surface, it looks balanced.

Yet across the UK, most adults are still falling well short of recommended fibre intake — and the effects are not always obvious at first.

They build gradually, over time.

How Much Fibre Do You Actually Need?

According to the NHS, adults should aim for:

Around 30 grams of fibre per day

However, data from the UK National Diet and Nutrition Survey (NDNS) shows that average intake remains well below this level.

Typical intakes are approximately:

• 19g per day for women

• 21g per day for men

Neither group meets the recommended target.

This gap has been highlighted in UK dietary surveys for over a decade and is often referred to as the UK’s “fibre gap”.

What Fibre Actually Does in the Body

Fibre is often associated with digestion, but its role is much broader.

1. Gut Health

Fibre helps feed beneficial gut bacteria.

When these bacteria ferment fibre, they produce short-chain fatty acids, which help:

• Maintain the gut lining

• Support immune function

• Help regulate inflammation

2. Cholesterol Levels

Certain types of fibre — particularly soluble fibre such as beta-glucan — are associated with maintaining normal blood cholesterol levels. The UK health claim is that a daily intake of 3g beta-glucan from oats or barley contributes to this effect.

3. Blood Sugar Control

Fibre slows the absorption of carbohydrates.

This helps:

• Reduce sharp rises in blood glucose

• Support more stable energy levels

• Support long-term metabolic health

4. Regular Bowel Movements

Fibre contributes to stool bulk and consistency.

This supports:

• More regular bowel movements

• Easier passage of stool

Why So Many People Fall Short

Modern diets tend to contain less fibre than traditional ones.

This is largely due to higher consumption of:

• Refined grains (such as white bread and pasta)

• Processed foods

• Lower intake of whole plant foods

Even people with otherwise balanced diets can fall short without realising.

The Hidden Effects of Low Fibre Intake

Low fibre intake does not always cause immediate symptoms.

However, it is commonly associated with:

• Irregular bowel habits

• Digestive discomfort

• Fluctuating energy levels

A growing body of research shows that higher fibre intake is associated with a lower risk of several long-term conditions, including cardiovascular disease and type 2 diabetes.

What Happens When You Increase Fibre Intake?

Increasing fibre intake can lead to gradual improvements over time.

Commonly reported effects include:

• More regular digestion

• Improved bowel consistency

• More stable energy levels

Improvements in cholesterol and metabolic markers may also occur when increased fibre intake is part of an overall healthy diet and lifestyle.

Simple Ways to Increase Fibre Intake

Small changes can make a meaningful difference.

• Choose wholegrain versions of bread, rice, and pasta

• Add oats, seeds, or fruit to breakfast

• Include vegetables with main meals

• Add beans, lentils, and chickpeas to meals such as soups, stews, and salads

• Snack on fruit, nuts, or pulses

• Increase intake gradually and drink adequate fluids

Where Prebiotic Fibre Fits In

Not all fibre behaves in the same way.

Some fibres — known as prebiotic fibres — are fermented by gut bacteria and selectively support beneficial species.

One example is inulin, a naturally occurring soluble fibre found in foods such as chicory root, onions, garlic, and leeks.

Inulin:

• Is fermented in the large intestine

• Supports the growth of beneficial gut bacteria

  
  

For some people, prebiotic fibres can be a practical way to increase overall fibre intake where dietary intake is low.

The Bigger Picture

Fibre supports multiple systems simultaneously:

• Digestive health

• Cardiovascular health

• Metabolic function

• Gut microbiome balance

Despite this, intake across the UK remains consistently below recommended levels. This shortfall may affect digestion, energy levels, and long-term health. Improving intake does not require extreme changes — consistent, gradual adjustments can make a meaningful difference over time.