8 ways fibre impacts whole-body wellbeing

96% of us aren’t getting enough fibre*. While many of us are aware of the fundamental role it plays in supporting digestion, there’s a roster of benefits fibre carries far beyond this. Here, our gut health expert, consultant gastronenterologist Dr Rabia, scratches the surface of just five crucial roles it plays in physical and mental wellbeing.

1. Gut health

If you think of gut bacteria as the engine behind your digestive health, then fibre is the fuel. Different fibres feed different groups of bacteria; the greater the variety of fibre in your diet, the more varied and resilient your gut microbiome can become.

2. Digestive regularity

Regular fibre intake supports healthy bowel function because fibre adds bulk to stool,

promoting sufficient bowel movements. Just remember to increase gradually, so your gut can have time to adapt, and that consistent intake is key to long-term digestive wellbeing.

3. Skin health

Your gut and skin are connected via what’s known as the gut-skin axis. By supporting a balanced gut microbiome, fibre can help reduce inflammation on the inside, which can contribute to reducing inflammation on the outside, leading to a clearer complexion.

4. Brain function

The gut and brain are in constant two-way communication. Fibre helps nourish the beneficial bacteria responsible for the compounds involved in brain signalling. A healthy gut microbiome has been linked to positive mood, focus, and cognitive wellbeing.

5. Weight management

Fibre adds bulk to meals and helps you feel fuller for longer, slowing digestion and potentially

reducing hunger between meals. By choosing fibre-rich foods, you can support both healthy eating habits and weight management goals.

6. Blood sugar & energy

Fibre isn’t just key to keeping you fuller for longer, but also energised. As it slows the absorption of carbohydrates, it helps to stabilise blood sugar levels, reducing energy peaks and crashes through the day. Pairing fibre with protein and healthy fats can further support sustained energy.

6. Immune support

You may have heard that a large proportion of the body’s immune system is in the gut. Fibre plays a key role in maintaining the integrity of our gut barrier lining, not only regulating immune and inflammatory responses in your gut but also systemically throughout your body. 

7. Heart health

Lower cholesterol levels support long-term cardiovascular health. Fibre can even help reduce LDL, i.e. “bad” cholesterol, by binding it in the digestive tract. Small increases in fibre intake can make a big difference.

 

 *Source: The National Diet & Nutrition Survey report 2019-2023.