Dietary Fibre

Practical ways to increase fibre and how it supports digestion, heart, and body metabolism

What dietary fibre actually is

Dietary fibre refers to the parts of plant foods that pass through your digestive system without being fully broken down. You get fibre from vegetables, fruits, legumes such as beans and lentils, wholegrains, nuts, and seeds. Rather than acting as a nutrient you “absorb,” fibre supports how your gut functions and how your body handles food over time.

How fibre supports digestive comfort

Fibre helps regulate bowel movements by adding structure and water-holding capacity to stool. This supports regularity and reduces strain during bowel motions. Fibre also nourishes beneficial gut bacteria, which influence gut comfort, bloating, and bowel habits. Because gut sensitivity varies, the type and amount of fibre that feels best differs between people, particularly if you live with conditions such as irritable bowel symptoms.

Links between fibre and heart health

Certain fibres dissolve in fluid and form a gel-like substance in the gut. This process affects how cholesterol is recycled in the body, which supports healthier blood cholesterol levels over time. Diets naturally higher in fibre also tend to include more plant foods and fewer ultra-processed items, a pattern consistently linked with better cardiovascular health.

Fibre and metabolic health

Fibre slows digestion and the absorption of sugars after meals. This supports steadier blood glucose levels and helps you feel fuller for longer. Over time, fibre-rich eating patterns support metabolic health and weight stability, particularly when combined with regular movement and adequate sleep.

Simple, realistic ways to increase fibre

Increasing fibre works best when changes are gradual and practical. Aim to build meals around vegetables, add legumes to soups, curries, or salads, and choose wholegrain bread, rice, and pasta more often. Include fruit daily and use nuts or seeds in small amounts if they suit your preferences and budget. Sudden large increases can cause bloating, so steady adjustments are more comfortable for most people.

Hydration matters too

Fibre works best when you drink enough fluid. Adequate hydration helps fibre move smoothly through the gut and reduces the chance of discomfort. If you increase fibre intake, reviewing your fluid intake at the same time often improves tolerance.

When to talk with your GP

Your ideal fibre intake depends on age, health conditions, medications, and dietary patterns. If you have inflammatory bowel disease, chronic constipation, swallowing difficulties, or follow a restricted diet, a GP or dietitian can help tailor fibre choices safely. A personalised approach avoids unnecessary symptoms while supporting long-term health.

This article provides general health information only and does not replace medical advice. Please speak with your GP for personalised care.