According to the UK National Diet and Nutrition Survey (NDNS 2019–2023), 96% of adults and children aged 11–18 don’t get enough fibre. The recommendation for adults is at least 30 g per day. It’s a startling number – and one with big implications for gut health. But, with a few simple changes (and possibly a supplement), you can help your digestion, reduce risks, and feel better inside out.
Why fibre matters for gut health
- Fibre helps food move through your digestive system more smoothly, keeping bowel movements regular and reducing constipation.
- It feeds the gut microbiome (the helpful bacteria in your large intestine), which in turn produces short-chain fatty acids that help reduce inflammation and support the lining of the gut, helping to prevent leaky gut. There is also evidence to suggest that a lack of fibre in our diet increases our risk of getting colo-rectal cancer.
- When fibre intake is low, transit time slows, stools may become harder, and harmful bacteria can have more time to proliferate, increasing discomfort and contributing to gut conditions.
Diverticular disease and diverticulitis – what role does fibre play?
Diverticular disease is when small pouches (diverticula) form in the lining of the large intestine. Many people have it without symptoms. Diverticulitis is when those pouches become inflamed or infected.
Here’s how fibre helps (and what to watch out for):
- A medium-to-high fibre diet helps keep stools softer and larger, which reduces pressure in the colon and helps prevent stool becoming stuck in diverticula. That in turn reduces risk of inflammation.
- NICE guidance (UK) recommends people with diverticular disease eat a balanced, fibre-rich diet (fruit, vegetables, whole grains) and to increase fibre gradually to avoid sudden digestive upset. Adequate fluid intake is also emphasised. You can read more here.
- During acute flare-ups of diverticulitis, a more gentle, lower fibre or soft/bland diet may temporarily help relieve symptoms. Once the flare eases, fibre should be re-introduced gradually.
How to include more fibre in your diet
Here are some practical (and doable) ways to boost your fibre intake:
Swap refined grains for whole grains – wholemeal bread, brown rice, wholegrain pasta, wholegrain cereals (porridge, bran flakes, Weetabix, Shredded Wheat, etc.)
Eat more legumes and pulses – beans, lentils, chickpeas in soups, stews, salads
Snack smart with fruit, vegetables, nuts and seeds – choose fruit with skin where possible, frozen berries, raw or roasted nuts, seeds. Add extra veggies to meals (stir-ins, side salads).
Choose fibrous snacks – popcorn (air-popped), oatcakes, wholegrain crackers. Check out our Fibre-rich flaxseed cookie recipe here.
Increase fibre gradually and drink plenty of water – to reduce risk of bloating, gas, etc., build up fibre intake over a few weeks. Ensure you are well hydrated as fibre works better when there is enough fluid.
How supplements can help – our Fibre tablets
If you struggle to get enough fibre from food alone (due to taste preferences, time, or lifestyle), a daily supplement can give you a boost, especially on days when your meals are low in whole plant-based foods. Here’s why our Fibre tablets are a good choice:
- Our Fibre tablets are designed to support your daily intake, closing gaps without needing to overhaul every meal.
- Easy, convenient, perfect for travel, busy days, or when fibre-rich options are limited.
- Our supplements complement a high-fibre diet; they’re not a substitute and best when used alongside fibre-rich foods.
Now that you’ve read the 96% statistic, you will probably agree that your gut deserves more care, and increasing fibre is one of the best, most natural ways to support it. Whether it’s swapping a few foods, adding legumes, or using a supplement on off-days, you’ve got options.
If you have any questions about our range of digestive, gut and women’s health products, please get in touch.
