Last year, many people went protein-mad to boost strength and fitness. Over recent months, fibre has taken centre stage online. Fibre remains something most people still fail to eat daily.
Posts using #fibremaxxing and #fibermaxxing have passed 150 million views on TikTok. Videos show chia seeds landing on porridge. Nutritionists praise kidney beans and chickpeas across social feeds.
The NHS advises adults to eat 30g of fibre daily. In the UK, 96% of adults miss that target. Average intake sits near 16.4g per day. Women consume less fibre than men.
Many nutritionists welcome the sudden attention on fibre. They say the trend highlights a long-ignored nutrient.
Dietitian Kate Hilton says fibre felt “unsexy” for years. People linked it with digestion and flatulence. Protein instead dominated fitness culture.
Nutritionist Kristen Stavridis felt excited when fibre posts appeared online. She says gut health messages finally reach the public.
Fibre does far more than help digestion
Fibre supports gut health, but benefits stretch further. Foods like brown rice and jacket potatoes deliver wide health gains.
Professor Kevin Whelan from King’s College London links higher fibre intake with longer life. He also links it to fewer heart diseases. Rates of cancer and diabetes also fall. Some studies suggest mental health benefits too.
Yeshe Sander, 24, from Birmingham, increased her fibre intake to 30g daily. She says her body and mind feel much better.
Her parents encouraged fruit, vegetables, and fibre when she was young. During her teens, she rejected healthy food.
She ate large amounts of chocolate, doughnuts, and cookies. At college, she relied on instant noodles, white toast, and frozen pizza.
In her early twenties, she reconsidered her habits. Feeling low and sluggish pushed her to rethink food. She added more fibre and noticed clear changes.
She now links higher fibre with improved mental health. She says anxiety and low mood reduce when fibre increases.
Breakfast remains her favourite meal. She recommends porridge with varied toppings for morning fibre.
What fibre is and why it matters
Dietary fibre consists of sugar chains from plants. Humans cannot digest them. Fibre appears in fruits, vegetables, grains, beans, and nuts.
Scientists first studied fibre in the 1970s. Researchers once thought it only helped waste removal.
Professor Whelan says that view has changed. Fibre offers benefits far beyond the bowel.
Fermentable fibres in oats and legumes feed good gut bacteria. They strengthen the gut microbiome.
Insoluble fibres help stool move through the gut. Wholegrain bread, bran, and fruit skins provide them.
Viscous fibres slow sugar absorption. They reduce blood sugar spikes. Oats, seeds, fruits, and vegetables contain them.
These fibre types work together to protect health.
Fibre, the brain, and long-term health
Whelan points to large population studies on fibre. Researchers track diets and later disease outcomes.
These studies cannot control every factor. Demographics and environment still matter. Clinical trials support fibre’s broad benefits.
Some research links high-fibre diets with better mental health. Prebiotic fibres nourish helpful gut bacteria. This may lower anxiety and depression risk.
The gut and brain communicate constantly. Scientists call this the gut-brain axis. Trials suggest certain fibres improve mood.
One surprising finding showed better cognition in adults over 60. Fibre intake appeared to support brain function.
“My skin’s better, I’ve got more energy”
Vicky Owens changed her diet after a health scare. She owns a business and rarely cooked. Takeaways and ready meals dominated her diet.
At 25, she developed panic attacks and gastric problems. Her eyes became swollen and itchy. Doctors struggled to explain the symptoms.
After lifestyle reflection, an acupuncturist suggested dietary change. Vicky realised her fibre intake stayed extremely low.
She cut out ultra-processed foods. She chose fruit, vegetables, whole wheat pasta, and oats instead.
Over time, benefits became obvious. Her skin improved and energy increased. She now feels more balanced overall.
How to add more fibre to your diet
Dietitian Kate Hilton suggests small switches for fibre. Simple changes can lift daily intake.
Replace white bread with seeded wholegrain bread. Swap crisps and chocolate for almonds, kiwis, or popcorn. Add seeds, nuts, fruit, or almond butter to porridge or yogurt.
Choose brown or wholegrain rice over white rice. Try mixing both if needed. Add avocado, hummus, or salad to sandwiches.
Pick wheat biscuits, bran flakes, or bran sticks for breakfast cereal.
Kristen Stavridis shared a sample 30g fibre day. Fibre amounts vary by brand and portion.
Breakfast includes seeded wholemeal toast with banana and honey. Lunch features baked potato with beans, cheese, tuna, and salad. A kiwi follows.
Popcorn works as a snack. Dinner includes beef bolognese with kidney beans and whole wheat spaghetti.
Why fibre often falls short
People in the UK eat many convenience foods. These foods usually lack fibre.
Hilton says diets rely heavily on refined carbohydrates. Many people choose meat for protein. Beans and plant sources appear less often.
Stavridis says protein trends may worsen fibre gaps. Some people prioritise protein over other nutrients.
Protein still matters for health. She urges people to track fibre instead. A balanced diet matters most.
Higher fibre suits most people. Those with Crohn’s disease or diverticulitis need caution. Medical advice should come first.
Rapid increases can cause problems. Cara Wheatley-McGrain warns against sudden changes. Bloating and constipation can follow.
She advises increasing fibre slowly. Drinking plenty of water also helps.
Wheatley-McGrain welcomes fibre’s rise online. She wants to avoid added pressure on young people.
She encourages personal choice. Add fibre gradually. Notice how the body responds. Take it step by step.
