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Fibre gains popularity amid low UK consumption
After years of protein-dominated diets, fibre has become the latest nutritional focus on social media, yet only 4% of UK adults meet the recommended daily intake, according to health experts.
Current intake falls far below guidelines
The NHS advises adults to consume 30g of fibre daily, but the average UK intake stands at just 16.4g, with women consuming even less than men. Nutritionists welcome the shift in attention, noting fibre was long overlooked due to its association with digestive discomfort rather than fitness or strength.
"When I first saw all the posts on fibre, I was pretty thrilled. It feels like the messages around gut health are finally getting through to people."
Kristen Stavridis, nutritionist
Health benefits extend beyond digestion
Research links higher fibre intake to longer lifespans, reduced risks of cardiovascular disease, certain cancers, and diabetes. Professor Kevin Whelan of King's College London highlights additional benefits, including potential improvements in mental health and cognition, particularly in older adults.
Fibre, found in fruits, vegetables, grains, beans, and nuts, consists of indigestible plant-based sugar molecules. Modern science reveals its role extends far beyond waste elimination, supporting gut bacteria and regulating blood sugar levels.
Personal experiences highlight fibre's impact
Yeshe Sander, 24, from Birmingham, noticed significant improvements in her physical and mental well-being after increasing her daily fibre intake to 30g. After years of consuming processed foods like instant noodles and frozen pizza, she reintroduced fibre-rich meals, including porridge with varied toppings, and observed reduced anxiety and low mood.
Vicky Owens, 25, experienced similar benefits after a health scare prompted her to overhaul her diet. Previously reliant on takeaways and ready meals, she switched to whole foods like fresh produce and whole wheat pasta, reporting clearer skin, increased energy, and overall balance.
How to boost fibre intake safely
Dietitian Kate Hilton suggests small, gradual changes to incorporate more fibre, such as opting for whole grains, fruits, and vegetables. Nutritionist Kristen Stavridis provides a sample meal plan to reach 30g daily, though she notes fibre content varies by brand and portion size.
Experts caution against sudden increases, which can cause bloating or constipation. Cara Wheatley-McGrain of The Mindful Gut advises increasing fibre slowly and maintaining adequate hydration. She also emphasises the importance of personalised choices amid the overwhelming dietary advice on social media.
Medical considerations and broader trends
While most people benefit from higher fibre intake, individuals with conditions like Crohn's disease or diverticulitis should consult a doctor before making dietary changes. Stavridis also notes the UK's reliance on convenience and ultra-processed foods, which typically lack fibre, may contribute to low intake levels.
The recent protein trend may have inadvertently reduced fibre consumption, as some prioritised protein at the expense of other nutrients. Experts urge a balanced approach, focusing on overall dietary health rather than single nutrients.
