Dietary fibre: why it's essential for your gut, energy and health
Dietary fibre consists of indigestible carbohydrates that play a key role in healthy digestion, stable blood sugar and a longer-lasting feeling of fullness. Most adults don't reach the recommended daily intake.
- Adults need 25–30 grams of fibre per day
- Fibre feeds beneficial gut bacteria and supports a healthy microbiome
- There are two types: soluble and insoluble — both are essential
- Legumes, wholegrains, vegetables and fruit are the richest sources
- When dietary intake is insufficient, psyllium or inulin can serve as a supplement
Do you often feel tired after eating? Do you get hungry quickly, even after a full meal? Or do you notice that your stomach feels bloated regularly? There's a good chance that one important element is missing from your diet: fibre.
Fibre is perhaps the most underrated component of a healthy diet. It rarely gets the spotlight like protein or vitamins, but its impact on how you feel day to day is significant. On this page, you'll find everything you need to know practically: what fibre is, why it matters, which foods are the best sources and when additional support makes sense.
What is dietary fibre?
Fibre is a type of carbohydrate that your body doesn't fully digest. Rather than providing energy like sugar or starch, fibre plays a different role: it supports your digestion and helps keep your body in balance.
Soluble fibre
Dissolves in water and forms a gel-like structure in the intestines. It slows the absorption of sugars, helps stabilise blood sugar and provides a longer-lasting feeling of fullness.
Sources: psyllium, oats, legumes, apples, flaxseed
Insoluble fibre
Doesn't dissolve in water and adds bulk to the intestinal contents. It supports regular bowel movements.
Sources: wholegrains, wheat bran, vegetables, nuts
In short: fibre feeds your gut and helps keep your energy stable. Both types are needed — a varied diet automatically provides a mix of both.
Why is fibre so important?
The impact of fibre goes far beyond digestion alone. It influences your energy levels, your sense of fullness and even how you feel throughout the day.
JYour gut contains billions of bacteria that play a crucial role in your overall health. Fibre serves as food for these beneficial bacteria, helping to keep your gut microbiome in balance.
Fibre slows the absorption of sugars into the bloodstream. This prevents rapid spikes and drops in your energy levels — and with it, the classic post-lunch energy slump.
Fibre-rich meals provide a longer-lasting feeling of fullness. This makes it easier to snack less and keep your diet in balance.
When your blood sugar is more stable and your gut is functioning well, you'll notice that your energy is more consistent throughout the day — without the classic energy crashes.
How much fibre do you need per day?
The official recommendation is clear: adults need 25 to 30 grams of fibre per day. Most people don't reach this — the average intake is around 15 to 18 grams per day.
This shortfall is noticeable: faster hunger, less stable energy, more cravings and less smooth digestion.
🎁 Free weekly menu: 7 Days Energy & Balance
Want to put this into practice straight away? Download our free 7-day weekly menu and discover how to easily add more fibre to your day — without any extra effort.
High-fibre foods: what should you eat?
You don't need to buy exotic superfoods to get enough fibre. The richest sources are familiar, accessible products.
| Food | Fibre per 100g | Typical serving | Fibre per serving | Category | |
|---|---|---|---|---|---|
| Wheat bran | 42 g | 20 g | 8.4 g | Very high | |
| Chia seeds | 34 g | 15 g | 5.1 g | Very high | |
| Psyllium fibre | 71 g | 8 g | 5.7 g | Very high | |
| White beans (cooked) | 10.5 g | 100 g | 10.5 g | High | |
| Lentils (cooked) | 7.9 g | 100 g | 7.9 g | High | |
| Chickpeas (cooked) | 7.6 g | 100 g | 7.6 g | High | |
| Oats (dry) | 10 g | 50 g | 5 g | High | |
| Flaxseed | 27 g | 15 g | 4.1 g | High | |
| Almonds | 12.5 g | 30 g | 3.8 g | High | |
| Avocado | 6.7 g | 100 g | 6.7 g | High | |
| Brussels sprouts (cooked) | 4.1 g | 150 g | 6.2 g | Medium | |
| Broccoli (cooked) | 3.3 g | 150 g | 5 g | Medium | |
| Wholegrain bread | 6.5 g | 35 g (1 slice) | 2.3 g | Medium | |
| Pear (with skin) | 3.1 g | 150 g | 4.7 g | Medium | |
| Apple (with skin) | 2.4 g | 150 g | 3.6 g | Medium |
With legumes — such as our vegetable and lentil stew — you can easily reach 7 to 10 grams of fibre per serving. With vegetables a dish like the kale stew provides fibre, minerals and antioxidants in a single meal.
Common mistakes with fibre
How to get started practically
You don't need to completely overhaul your diet. Small adjustments already make a big difference.
Sample daily menu with ±30g fibre
Here's what a fibre-rich day can look like in practice:
🎁 Want to put this into practice straight away?
Download our free 7-day weekly menu and discover how to easily add more fibre to your day — without any extra effort.
Food supplements are not a substitute for a varied and balanced diet or a healthy lifestyle. If in doubt, always consult a doctor or registered dietitian.