For a long time, fiber was seen as something boring, almost “medical” – something to endure, not enjoy. But today it is being re-evaluated as one of the most powerful nutrients in modern nutrition.
Studies link fiber to better appetite control, lower cholesterol, more stable moods, clearer skin, and a lower risk of heart disease and colon cancer. Some experts even say it helps the body regulate hunger in ways that resemble the effects of popular weight-loss injections — but without drugs, extreme diets, or severe calorie restrictions.
However, despite its many benefits, 96% of people in the UK fail to consume the recommended 30 grams of fibre a day. Most only get around half that amount.
Nutritionist Emma Bardwell aims to fill this gap in her new book, The Fibre Effect.
“I see the same pattern over and over in the clinic,” she explains. “People focus on calories and cutting out foods, but they still suffer from hunger, bloating, slow digestion, and weight gain. Fiber was the missing piece.”
Unlike protein or fat, fiber is not digested by the human body's enzymes. It passes through the intestines, where it feeds good bacteria. During this process, the microbes produce substances that affect appetite, blood sugar, inflammation, and even mood.
“It’s one of the most protective nutrients in large population studies,” says Bardwell. “It’s associated with a lower risk of heart disease, type 2 diabetes, and colorectal cancer. And yet, most people are far below the recommended intake.”
Another important advantage is that fiber helps with weight management without having to count calories. When increased gradually and wisely, improvements in energy, appetite, and digestion can be felt within a few days.
The book explains that the gut microbiome can begin to respond within 48 hours: initially, feelings of satiety and digestion improve, while benefits such as lowering cholesterol appear in weeks or months.
How to consume more fiber without overdoing it
The biggest mistake, according to Bardwell, is trying to eat too much fiber at once. She advises what she calls “fiber stacking”: a few grams at each meal throughout the day that ultimately make a difference.
Most people consume around 16–18 g per day. The goal is 30 g – and this gap is easier to close than it seems.
Breakfast: replace white bread or low-fiber cereals with oats, oat bran, or seed bread. 40 g of oats provides about 4 g of fiber.
Seeds: One tablespoon of ground chia or flax seeds adds up to 5 g of fiber. You can add them to yogurt, porridge, or even scrambled eggs.
Fruits: raspberries and blackberries provide around 6g of fibre per 100g – three times that of many other fruits.
Lunch: Add lentils to soup, chickpeas to salad, or beans to pasta sauce. Half a can of beans provides 6–8 g of fiber.
Vegetables: Aim for two or three types at each meal. Variety and color feed different gut bacteria. The skins of potatoes, carrots, cucumbers, apples, and kiwis are high in fiber.
Whole grains: whole wheat tortillas, brown rice, quinoa or freekeh gradually increase fiber intake.
Dinner: choose protein sources that also contain fiber, such as tofu, tempeh, lentils, and beans.
Dessert: a pear with a handful of almonds adds 6–8 g of fiber and can replace less healthy snacks.
Does the type of fiber matter?
Science distinguishes between soluble fiber (which helps regulate blood sugar and cholesterol) and insoluble fiber (which improves bowel movements). But in practice, most plant foods contain a mix of both.
“For most people, variety is more important than classification,” Bardwell points out. A diet rich in fruits, vegetables, legumes, whole grains, nuts, and seeds does the job much better than trying to categorize every bite.
It also debunks the myth that people with inflammatory bowel disease should avoid fiber. Outside of acute phases, fiber from whole plant foods often supports gut health.
Surprising sources of fiber
Raspberries and artichokes are among the richest.
A whole avocado contains about 10 g of fiber – a third of the daily requirement.
Half a can of baked beans provides about 6 g of fiber and protein, at low cost and high effect.
How to increase fiber without uncomfortable bloating
Bloating, gas, and mild cramping are common at first because gut bacteria produce gas when they ferment fiber. This is usually temporary and a sign that the microbiome is adjusting.
Practical advice:
Increase fiber gradually (about 5 g per week).
Drink enough water (about 2 liters per day).
Cook or steam harder vegetables.
Rinse the legumes well and, if possible, use a pressure cooker.
Eat slowly and chew well.
Move after meals (a 10–20 minute walk).
Limit carbonated drinks.
Be careful with added fiber in ultra-processed foods.
Listen to your body and adjust the amounts, not necessarily giving up food.
If bloating persists or is accompanied by pain, weight loss, or other symptoms, it's a good idea to see a doctor. In most cases, however, fiber quickly goes from a "problem" to a daily health superpower. /GazetaExpress/
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