Fibre has entered the chat: why you need to eat more fibre (and how to do it)

Somewhere along the way, fibre lost the PR battle. High-protein diets have dominated the conversation around fitness, muscle tone, and metabolism; fibre, by contrast, doesn’t lend itself to trendy marketing or performance-based narratives. Add to that a misguided phobia of carbohydrates—including fibre-rich foods like whole grains, legumes, and fruits—and it’s easy to see why fibre was left out of the conversation.

While most of us are meeting or exceeding our protein needs (without even trying), fibre is where things fall short.

• Women need about 25 grams a day; most are getting closer to 15–18.
• Men should aim for 38 grams, but average closer to 18–24.

This isn’t to say one is more important than the other—protein plays a vital role in tissue repair, muscle maintenance, and hormone regulation. But the issue lies in the imbalance. 

Many high-protein products on the market are ultra-processed, stripped of fibre, and filled with additives. A “healthy” protein bar with 20 grams of protein and just 2 grams of fibre? That’s not fuelling your body—it’s short-changing it.

See also: Clean food does not necessarily mean eco-friendly. How can we eat healthy without damaging the planet?

Fibre isn’t just about digestion—it offers a wide spectrum of health benefits that are quietly foundational to how we look, feel, and function day to day.

Gut health and immune support

Fibre is the ultimate fuel for the beneficial bacteria in our digestive system. These microbes play a critical role in immune defence, hormone regulation, and nutrient absorption. When we eat more fibre, we help those bacteria produce short-chain fatty acids, which strengthen the intestinal lining and reduce inflammation throughout the body.

Elevated mood, sharper focus

A healthy gut microbiome can even improve mood regulation. The fermentation process produces compounds that influence neurotransmitters like serotonin and dopamine, and diets higher in fibre have been associated with lower levels of stress and anxiety.

The gut also communicates directly with the brain through what’s known as the gut-brain axis. Fibre’s ability to feed beneficial gut bacteria plays a surprising role in sleep quality and cognitive function. Short-chain fatty acids produced during fermentation in the gut have been linked to more stable circadian rhythms, better sleep, and improved attention during the day.

Digestion, weight management, and metabolism

Insoluble fibre adds bulk and structure to the stool, which keeps things moving through the digestive tract, supporting regularity and reducing bloating. Meanwhile, soluble fibre slows digestion, which can help manage blood sugar spikes and extend feelings of fullness, aiding in appetite control. This satiety effect is especially valuable for weight management, as it helps prevent overeating without the need for restriction. It also supports a steady metabolic rate over time.

Cardiovascular health

Soluble fibre helps lower LDL (“bad”) cholesterol and regulate blood pressure, both of which reduce the risk of heart disease. It also supports healthy blood sugar levels, further protecting cardiovascular health over time.

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Luckily, increasing your fibre intake doesn’t mean sacrificing pleasure or flavour.

Start with simple steps

• Go for whole: choose whole grain bread, pasta, and rice instead of refined versions
• Smarter snacking: opt for raw vegetables, fruit, or nuts rather than ultra-processed snacks
• Add, don’t subtract: sprinkle flax seeds into smoothies or overnight oats, or stir in beans or lentils to soups, salads, and grain bowls
• Mix fibre with protein lentils, quinoa, and edamame are excellent examples of foods that offer both 

Lean into high-fibre ingredients

• Chia seeds: 10g fibre per 2 tablespoons
• Flax: 6g fibre per 2 tablespoons
• Raspberries: 8g fibre per cup
• Artichokes: 10g fibre per medium artichoke
• Lentils: 16g fibre per cooked cup
• Chickpeas: 12.5g fibre per cup
• Quinoa: 5g fibre per cooked cup
• Oats: 4g fibre per ½ cup (dry)

Tatler Tip: Increase fibre gradually and hydrate well—your gut will thank you for the gentle onboarding process.

In the pursuit of better health, it’s easy to be seduced by quick fixes and trendy nutrients. But there’s no shortcut to true wellness—it’s found in the consistency of balance, variety, and nourishment.

Fibre isn’t trendy, and it’s certainly not flashy, but it’s the quiet worker carrying the team, supporting everything from gut and brain function to mood, immunity, and metabolic balance. So next time you’re building your plate, think beyond the macros on the label.

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