June 09, 2025

Why is fibre important?

Discover why fibre is your secret weapon for digestion, energy, weight management and long-term wellness – and how to increase your intake.

What is fibre?
Why is fibre important for our health?
What happens when we don’t get enough fibre?
How to add more fibre to your diet
What is glucomannan?
How fibre supplements can help

Bloated, low on energy, or struggling with cravings? They’re not just signs of a busy lifestyle – they’re often clues that your body needs more fibre.

Most of us are aware of fibre’s role in digestion, but it’s so much more than just a remedy for a sluggish stomach. Fibre also plays a crucial role in appetite control, blood sugar balance and your gut health – all of which can affect how you feel from day to day.

Despite that, only four per cent of British women and 13 per cent of men are getting the full recommended daily amount of 30g of fibre in their diets. Overall, 90 per cent of UK adults don’t eat enough fibre, hitting an average of just 20g a day.

What is fibre?

Dietary fibre is a type of complex carbohydrate found in fruit and veg that we can’t digest. Instead of being broken down and absorbed like other carbs (like sugars and starches), it passes through the digestive system mostly unchanged, adding bulk to stools and promoting regular bowel movements.

But while our stomachs lack the enzymes needed to digest fibre, it’s great for our gut bacteria, which ferment it – producing short-chain fatty acids that bring us a wide range of health benefits.

There are two main types of dietary fibre:

Soluble fibre dissolves in fluids to form a gel-like texture, slowing digestion and helping you feel full.
Insoluble fibre adds bulk to your stools and keeps things moving.

Foods naturally high in dietary fibre include oats, legumes, fruits, vegetables and wholegrains – but it’s not always easy to get the 30g we need daily from our diets alone. That’s especially true if you tend to rely on processed foods – which are usually low in fibre – or you’re on a low-carb diet.

Most plants contain both soluble and insoluble fibre, but in different amounts. For example, an avocado packs 13.5g of fibre, about 4.2g of which are soluble.

There's no official recommended intake for the two different types, but many experts recommend that a quarter of your 30g – about 7-8g a day – come from soluble fibre. Here’s a helpful NHS guide to foods high in soluble and insoluble fibre.

Why is fibre important for our health?

Fibre doesn’t sound glamorous, but it’s an unsung superfood hero. Diets that are high in dietary fibre not only reduce the risk of long-term diseases like type 2 diabetes, bowel cancer and heart disease, they also bring lots of daily health benefits. Fibre and the short-chain fatty acids that gut bacteria produce from them help to:

Support a healthy digestion
Curb sugar cravings by stabilising blood sugar and energy levels
Help you feel fuller for longer, reducing appetite and supporting healthy weight management
Support beneficial gut bacteria, important for healthy immune system
Reduce gut inflammation and help with lactose intolerance

Studies have even found that dietary fibre intake can support mood and reduce feelings of depression and anxiety.

What happens when we don’t get enough fibre?

Not enough fibre can lead to more than just constipation. You might notice:

Bloating or irregular digestion, as the the digestive process slows down
Cravings for sugar or refined carbs
Low energy and difficulty concentrating
Weight fluctuations
Frequent snacking or feeling hungry shortly after meals

Over time, a low-fibre diet may also affect your risk of type 2 diabetes, heart disease, and hormonal imbalances.

How to add more fibre to your diet

To support your best health, the NHS recommends 30g of fibre per day. Here are some ways to increase your intake naturally:

Choose wholegrains like brown rice, oats, quinoa over refined grains
Add beans or lentils to soups, salads and stews
Snack on nuts, seeds or raw veggies
Include fibre-rich fruits like apples, pears and berries

What does 30g of fibre look like? Here are some examples:

1 apple – 4g
Half a cup of rolled oats – 9g
A thick slice of brown bread – 2g
A cup of cooked lentils – 4g
Jacket potato with skin – 2g
Two carrots – 6g

If you’re struggling to reach your daily target – or start to experience bloating when increasing the amount of fibre in your food – a good quality fibre supplement can help you to bridge the gap.

What is glucomannan?

Glucomannan is a unique, soluble fibre derived from the konjac plant, and the only ingredient with an EFSA-approved health claim for weight management. It absorbs water in the stomach to form a gel-like substance, which:

Promotes feelings of being full and satisfied
Slows digestion to support blood sugar balance
Helps manage cravings and reduce snacking

It’s gentle on the digestive system and doesn’t have a laxative effect – making it an ideal choice if you’re looking for extra fibre support.

How fibre supplements can help

At GP Nutrition, we know that busy lifestyles, social schedules and stress can get in the way of even the best laid-plans when it comes to a healthy diet and weight management. That’s why Gabriela created straightforward, targeted solutions designed to help support your goals.

Fibre

Our original capsule-based fibre supplement delivers glucomannan in a convenient, easy-to-take format. Taken with water before meals, it helps support satiety, digestion, and gut health – ideal if you're looking to gently increase fibre intake and reduce cravings.

Explore Fibre

MetaboliseMe

This refreshing, lemon-flavoured daily drink blends glucomannan with Reducose®, a mulberry leaf extract shown to reduce blood sugar spikes; inulin, an insoluble fibre; and chromium to support nutrient metabolism and energy. Ideal for those looking to manage weight and cravings naturally.

Discover MetaboliseMe

Key takeaway

If you’re feeling bloated, tired or battling cravings, fibre might be the missing link in your wellness routine. Whether you’re just starting your health journey, coming off a weight-loss drug, or simply looking for more balance, increasing your fibre intake can have powerful benefits – from digestion to energy and beyond.

References

Aslam H, Lotfaliany M, So D, et al. Fiber intake and fiber intervention in depression and anxiety: a systematic review and meta-analysis of observational studies and randomized controlled trials. Nutr Rev. 2024;82(12):1678-1695. doi:10.1093/nutrit/nuad143

Kabisch S, Honsek C, Kemper M, et al. Dose-dependent effects of insoluble fibre on glucose metabolism: a stratified post hoc analysis of the Optimal Fibre Trial (OptiFiT). Acta Diabetol. 2021;58(12):1649-1658. doi:10.1007/s00592-021-01772-0

Reynolds AN, Akerman AP, Mann J. Dietary fibre and whole grains in diabetes management: Systematic review and meta-analyses. PLoS Med. 2020;17(3):e1003053. Published 2020 Mar 6. doi:10.1371/journal.pmed.1003053

Rodin J. Insulin levels, hunger, and food intake: an example of feedback loops in body weight regulation. Health Psychol. 1985;4(1):1-24. doi:10.1037//0278-6133.4.1.1

Xiong RG, Zhou DD, Wu SX, et al. Health Benefits and Side Effects of Short-Chain Fatty Acids. Foods. 2022;11(18):2863. Published 2022 Sep 15. doi:10.3390/foods11182863

NHS: How to get more fibre into your diet

The Association of UK Dieticians: Fibre Fact Sheet

West Suffolk NHS Foundation Trust: Fibre

BBC Good Food: 90% of us aren’t eating enough fibre. Here are the 10 worst things that does to your body

BBC News: The lifesaving food 90% aren’t eating enough of - BBC News

National Diet and Nutrition Survey

University of California San Francisco: Increasing Fiber Intake