From chlorophyll water to “internal showers” and skin-clearing smoothies, health trends on TikTok and Instagram tend to come and go. While some of these fads are rooted in real nutrition science, others risk being overhyped or misunderstood. One ingredient that’s been trending (again) lately is fibre, thanks to viral claims about gut health and bloating fixes.
Unlike many wellness buzzwords, fibre actually is as essential as the experts say. But it’s not a quick-fix miracle or something only worth focusing on when it’s trending. It’s one of those long-term, quietly effective parts of your diet that benefits nearly every part of your body, from digestion to heart health.
What is fibre?
Dietary fibre is a type of carbohydrate found in plant-based foods – think fruits, vegetables, legumes, and whole grains. But unlike sugars or starches, fibre passes through your digestive system mostly undigested.
There are two main types:
- Soluble fibre (found in oats, beans, apples, and avocados) dissolves in water and helps lower cholesterol and blood sugar.
- Insoluble fibre (found in whole wheat, nuts, potatoes, and green beans) adds bulk and helps things move smoothly through your gut, key in preventing constipation.
Most plant foods contain a mix of both.
Why it matters
The benefits of eating enough fibre go far beyond regular digestion:
- Prevents constipation and helps keep bowel movements regular.
- Supports gut health by feeding beneficial gut bacteria.
- Lowers cholesterol and can help reduce blood pressure.
- Helps manage blood sugar, especially in people with diabetes.
- Aids in weight management by helping you feel full for longer.
- May reduce the risk of colorectal cancer and other diseases linked to the digestive system.
- Linked with longer life expectancy, according to long-term studies.
How much fibre do you need?
Most adults should aim for about 25 to 38 grams per day, depending on age and sex. But many people don’t get close to that.
Where to get it
Whole, minimally processed foods are the best sources:
- Fruits and vegetables (leave the skin on when you can)
- Whole grains like oats, brown rice, barley and quinoa
- Beans, lentils and peas
- Nuts and seeds
Highly processed foods – like white bread, juices without pulp, and sweetened cereals – tend to be stripped of their fibre.
Can you get fibre from supplements?
Yes, but they’re not a full replacement for food-based fibre. Supplements like psyllium or inulin might help in specific cases (such as IBS or constipation), but they lack the vitamins, minerals and antioxidants you get from whole foods.
A few easy ways to add more fibre:
- Sprinkle chia seeds or flaxseeds on yoghurt or smoothies
- Choose whole fruit instead of fruit juice
- Switch from white bread to whole-grain or seeded options
- Add a handful of lentils or beans to soups, stews or salads
- Snack on raw veggies, popcorn, or nuts instead of processed snacks
If you’re increasing fibre in your diet, go slowly. A sudden jump can cause bloating or gas. And make sure you drink enough water – fibre works best when it absorbs liquid in your system.
Fibre might not always make headlines or viral videos, but it quietly does a lot of heavy lifting when it comes to your health. It’s not about chasing a trend – it’s about building habits that support your wellbeing for the long run.
