Gut health has become one of the biggest nutrition trends of 2026, and for good reason. Your gut does far more than digest food, and one nutrient sits at the centre of it all: fibre. In this guide, we break down what dietary fibre actually is, why fibre matters for gut health, how much fibre you need per day, and simple ways to add more fibre to your diet.
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What Is Fibre?
Dietary fibre is the part of plant foods your body can't fully break down. Instead of being absorbed in the small intestine, it travels largely intact into the large intestine, where the real work happens. Fibre is found in vegetables, fruit, legumes, whole grains, nuts and seeds.
There are two main types:
- Soluble fibre dissolves in water and forms a gel-like substance in your gut. Found in oats, apples, psyllium and legumes.
- Insoluble fibre absorbs water and adds bulk to stool. Found mainly in whole grains, vegetables and bran.
Both types matter, and they support your gut in different ways.
Why Fibre Matters for Gut Health
Fibre is the main fuel source for your gut bacteria. When fibre is fermented in the colon, it produces short-chain fatty acids (SCFAs), which help nourish the cells lining your gut.
Fibre acts as food for beneficial gut bacteria, supporting a diverse microbiome.
Fibre contributes to normal bowel function and helps keep digestion moving smoothly.
Fibre slows digestion, which helps you feel satisfied for longer after a meal.
If gut health is what you're working on, fibre intake is one of the best-supported places to start.
Fibre-Rich Foods
Wondering which foods are actually high in fibre? Here's a breakdown of some of the best fibre sources per 100g.
| Food | Fibre per 100g |
|---|---|
| Chia seeds | ~34g |
| Almonds | ~12g |
| Oats | ~10g |
| Lentils (cooked) | ~8g |
| Wholegrain bread | ~7g |
| Raspberries | ~6.5g |
| Broccoli | ~2.6g |
| Apple (with skin) | ~2.4g |
A varied diet rich in vegetables, fruit, legumes and wholegrains remains the best foundation for hitting your daily fibre target.
Did you know inulin, a soluble fibre sourced from chicory root, is an easy way to work more fibre into your diet too? Our Flavour Powder is made with inulin and gives your yoghurt, quark or oats a rich, sweet taste for under 12kcal a scoop, with no added sugar. Taste and a fibre boost in one.
How Much Fibre Do You Need Per Day?
General guidance from public health bodies puts the recommended daily fibre intake at roughly:
| Group | Recommended fibre per day |
|---|---|
| Adult women | ~25-30g |
| Adult men | ~30-38g |
| Athletes / high activity | Toward the higher end, paired with enough water |
Most people fall well short of these numbers, often sitting closer to 18-20g per day. Build your fibre intake up gradually and drink enough water alongside it to avoid bloating.
Signs You're Not Getting Enough Fibre
Low fibre intake isn't always obvious, but keep an eye out for:
- Irregular or sluggish digestion
- Feeling bloated after meals
- Getting hungry again shortly after eating
- Inconsistent energy levels throughout the day
Recognise more than one of these? It's worth taking a closer look at your fibre intake.
Fibre and Training: The Fibermaxxing Trend
Fitness nutrition has been dominated by protein talk for years. But 2026 brought a new trend into the mix: fibermaxxing, deliberately boosting fibre intake. Research from the University of Antwerp shows fibre and protein play completely different roles: protein builds and repairs muscle tissue, while fibre supports your gut, metabolism and overall health. For athletes, this matters even more, since fibre plays a role in stable blood sugar and smooth digestion around training sessions.
The takeaway: fibre doesn't replace protein, but it's just as important a part of your overall nutrition. Looking for a snack that covers both? Our High Fibre Protein Bar combines protein with fibre-rich ingredients for on the go.
5 Tips To Eat More Fibre
Increasing your fibre intake doesn't have to be complicated. Build it up gradually with these five simple swaps.
FAQ: Fibre and Gut Health
What is dietary fibre exactly?
Dietary fibre is the part of plant foods that your body can't fully break down. It travels largely intact into the large intestine, where it feeds gut bacteria and contributes to normal bowel function.
What's the difference between soluble and insoluble fibre?
Soluble fibre dissolves in water and forms a gel-like substance (found in oats and psyllium, for example). Insoluble fibre absorbs water and adds bulk to stool (found in wholegrains, for example). A varied diet ideally includes both types.
How much fibre do I need per day?
General guidance recommends roughly 25-30g of fibre per day for adult women and 30-38g for adult men. Most people fall short of this, sitting closer to 18-20g per day.
What are the best sources of fibre?
Chia seeds, legumes (lentils, chickpeas), wholegrains, oats, nuts and fruit with the skin on are among the most fibre-rich foods. Variety is the best way to reach your daily fibre intake.
Can you eat too much fibre?
A sudden, large increase in fibre can temporarily cause bloating or gas. Build your intake up gradually and drink enough water. Your gut typically adjusts within a few weeks.
Does fibre really help gut health?
Yes. Fibre is the main food source for your gut bacteria and contributes to normal bowel function and regular digestion. A fibre-rich diet is one of the best-supported ways to support gut health.
What is fibermaxxing?
Fibermaxxing is the trend of deliberately increasing your fibre intake, a bit like how “bulking” revolves around protein. The term gained popularity in 2026 across fitness and nutrition, as a counterpart to years of protein-first messaging. Fibermaxxing doesn't mean fibre replaces protein, it means consciously eating more of it alongside your protein intake, for better gut health and overall wellbeing.
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