Fibre is an important part of a healthy, balanced diet, yet many people don't get enough of it.
Found naturally in foods such as fruit, vegetables, wholegrains, beans, pulses, nuts and seeds, fibre supports normal digestion and bowel function. The NHS recommends that adults aim for around 30g of fibre a day as part of a healthy, balanced diet. ¹
If you're looking to increase your fibre intake, you don't need to completely change the way you eat. A few simple swaps and additions throughout the day can make it much easier to get more fibre into your diet.
For some people, a fibre supplement such as psyllium husk can also be a convenient way to increase fibre intake.
In this guide, we'll look at why fibre is important, the best high-fibre foods, how to increase your intake gradually, the role of psyllium husk and how fibre fits into a healthy gut.
What Is Dietary Fibre?
Dietary fibre is a type of carbohydrate found mainly in plant-based foods.
Unlike other carbohydrates, fibre isn't completely broken down and absorbed in the small intestine. Different types of fibre have different properties and can have different effects as they move through the digestive system.
Fibre can be found naturally in:
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Fruit
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Vegetables
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Wholegrains
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Beans
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Lentils
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Peas
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Nuts
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Seeds
Eating a variety of these foods is one of the simplest ways to increase your daily fibre intake.
Why Is Fibre Important?
Fibre plays an important role in maintaining normal digestive health. A diet containing plenty of fibre can help support normal bowel function and is particularly important as part of a diet designed to help prevent constipation. ¹
Fibre-rich foods can also help make meals more filling, while choosing a variety of plant-based foods provides a broad range of nutrients as part of a balanced diet. There are different types of fibre, including soluble and insoluble fibre, and they can behave differently in the digestive system. ²
This is one reason why eating a variety of fibre-rich foods is preferable to relying on a single source.
How Much Fibre Do You Need?
The NHS recommends that adults aim for 30g of fibre a day as part of a healthy, balanced diet. ¹
Many people currently consume less than this, so gradually increasing your intake can be a simple way to improve your overall diet.
You don't necessarily need to count every gram of fibre, either. Making a few consistent changes to the foods you eat each day can help you get closer to your target.
Why Is Water Important When Increasing Fibre?
Fibre and fluid work together in the digestive system.
Some types of fibre absorb water, helping to add bulk and influence the consistency of stools. This is particularly relevant when increasing your intake of soluble fibre or using a fibre supplement such as psyllium husk. ² ⁴
Make sure you're drinking enough throughout the day, particularly if you're increasing your fibre intake.
Can Fibre Supplements Help You Get More Fibre?
For some people, getting enough fibre from food alone can be difficult. This is where a fibre supplement such as psyllium husk can be useful.
Psyllium husk is made from the husks of the seeds of the Plantago ovata plant and is a source of soluble fibre. It absorbs liquid in the digestive tract and swells to form a gel-like substance, increasing stool bulk and helping support normal bowel function. ⁴ ⁵
Psyllium is therefore different from simply adding another fibre-rich food to your diet. It provides a concentrated source of fibre that can be incorporated into a daily routine.
However, fibre supplements should complement rather than replace a varied diet containing fruit, vegetables, wholegrains, beans, pulses, nuts and seeds.
What Is Psyllium Husk Good For?
Psyllium husk is particularly well known as a source of soluble fibre and for its ability to absorb water and increase stool bulk. ⁴
It can be useful for people looking to increase their fibre intake and support regular bowel function.
Research has also investigated psyllium in relation to digestive conditions including constipation and irritable bowel syndrome, with evidence suggesting that soluble fibre such as psyllium may be beneficial for some people. ⁶
However, individual responses can vary, particularly when it comes to bloating and digestive symptoms.
How Should You Take Psyllium Husk?
If you're new to psyllium husk, it's important to follow the instructions provided with your particular product. Because psyllium absorbs liquid, it should be taken with plenty of fluid.⁴
It's also sensible to introduce additional fibre gradually rather than making a sudden, significant increase. If you're taking medication, have a digestive condition, have difficulty swallowing or have been advised to follow a particular diet, speak to a healthcare professional before using psyllium regularly. ⁴
Can Psyllium Husk Help With Constipation?
Psyllium husk absorbs water and increases stool bulk, which can help support normal bowel function. ⁴
It is used as a bulk-forming fibre and is one option that can be incorporated into a broader approach to constipation alongside adequate fluids, a fibre-rich diet and regular physical activity. ⁴
If constipation is persistent, severe or doesn't improve with changes to your diet and lifestyle, speak to your GP or a healthcare professional.
Can Psyllium Husk Help With Bloating?
Psyllium may help support regular bowel function when constipation is contributing to feelings of bloating. However, increasing fibre too quickly can itself cause temporary bloating or wind. ¹ ³
If you're new to psyllium husk, introduce it gradually, follow the product instructions and make sure you're drinking enough fluid. If you regularly experience bloating, it's worth looking at the bigger picture rather than simply adding more fibre. Different foods, eating habits and digestive issues can all contribute to bloating.
For more information, read our guide to Bloating and Gut Health, which covers common causes of bloating and other ways to support healthy digestion.
Fibre and Gut Health
Fibre is an important part of a healthy digestive system, but gut health involves much more than fibre alone. Your digestive system contains trillions of microorganisms that make up the gut microbiome. Diet and lifestyle are among the factors that can influence the microorganisms living in the gut.
Eating a varied diet containing plenty of plant foods provides different types of fibre and other nutrients as part of a balanced diet. This is another reason why variety is more useful than focusing on one particular "gut health" food.
Where Do Bio Cultures Fit In?
Fibre and Bio Cultures serve different purposes, but both can form part of a wider approach to digestive wellbeing.
A psyllium husk supplement provides fibre, while Bio Cultures provide selected live cultures.
They aren't interchangeable, and Bio Cultures shouldn't be considered a source of fibre. Instead, they can sit alongside a varied, fibre-rich diet as part of an overall gut-health routine.
A healthy approach to gut health can therefore include:
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A varied diet
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Plenty of fibre
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Adequate fluid
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Regular physical activity
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Good sleep
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Stress management
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Bio Cultures where appropriate
If you're using a psyllium husk supplement, this can be incorporated into your daily routine according to the product instructions. A Bio Cultures supplement can also be included as part of a wider gut-health routine.
You don't need to follow this exact meal plan. The important thing is including a variety of fibre-rich foods throughout the day.
Small Changes Can Add Up
Increasing your fibre intake doesn't need to involve complicated recipes or major dietary changes.
Start by making a few simple swaps:
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White bread - wholemeal bread
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White rice - brown rice
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Refined cereal - porridge or wholegrain cereal
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Crisps - fruit and nuts
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Meat-only chilli - chilli with beans
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Plain yoghurt - yoghurt with berries and seeds
Over time, these small changes can make it much easier to reach your daily fibre target.
What If Fibre Makes Me Feel Bloated?
Although fibre is an important part of a healthy diet, more isn't always better straight away. If you suddenly increase your fibre intake, you may experience temporary gas or bloating.¹ ³
Try increasing fibre gradually and make sure you're drinking enough fluid. It's also worth paying attention to the types of fibre you're eating. Some people find certain foods more difficult to tolerate than others.
If you experience ongoing or unexplained bloating, don't simply assume that you need more fibre. Persistent digestive symptoms are worth discussing with a healthcare professional.
Supporting Your Digestive Health
Getting enough fibre is one part of maintaining a healthy digestive system. A varied diet, adequate hydration, regular physical activity and good overall lifestyle habits all contribute to digestive wellbeing.
For most people, food should be the first place to start when increasing fibre. Wholegrains, fruit, vegetables, beans, pulses, nuts and seeds can all contribute towards your daily intake.
If you're struggling to get enough fibre through your diet, a product such as psyllium husk can provide a convenient additional source of fibre.
And if you're looking to support your wider gut-health routine, Bio Cultures can complement a varied, fibre-rich diet.
FAQ’s
How can I get 30g of fibre a day?
Include fibre-rich foods throughout the day, such as wholegrains, fruit, vegetables, beans, lentils, nuts and seeds. If you're struggling to reach your intake through food alone, a fibre supplement such as psyllium husk can also help increase your daily fibre intake.
What foods are highest in fibre?
Good sources include wholegrains, beans, lentils, chickpeas, peas, fruit, vegetables, nuts and seeds. Eating a variety of these foods is the best way to increase your overall fibre intake.
What is psyllium husk?
Psyllium husk is a source of soluble fibre made from the husks of Plantago ovata seeds. It absorbs water in the digestive tract and can help increase stool bulk and support normal bowel function. ⁴ ⁵
How much psyllium husk should I take?
The appropriate amount depends on the individual product. Always follow the serving instructions on the packaging and take it with plenty of fluid.
Can I take psyllium husk every day?
Psyllium can be incorporated into a daily routine for many people when taken as directed. If you have an existing health condition, take medication or have difficulty swallowing, seek professional advice before using it regularly. ⁴
Can I take psyllium husk with Bio Cultures?
Psyllium husk and Bio Cultures serve different purposes. Psyllium provides fibre, while Bio Cultures provide selected live cultures, so they can form part of the same broader gut-health routine.
Is fibre good for gut health?
Yes. Fibre is an important part of a healthy diet and supports normal bowel function. Different types of fibre also interact differently with the digestive system, which is another reason to include a variety of fibre-rich foods.
Should I take a fibre supplement?
Most people should aim to get fibre from a varied diet. If you're struggling to reach your daily intake, a fibre supplement such as psyllium husk can be a convenient addition. It should complement rather than replace a balanced diet.
How quickly should I increase my fibre intake?
If you're currently eating very little fibre, increase it gradually over several days or weeks. This can give your digestive system time to adjust and may help minimise temporary bloating or wind. ¹ ³
Can fibre help with constipation?
A fibre-rich diet can help support normal bowel function and is an important part of a healthy approach to preventing constipation. ¹ Psyllium is also a bulk-forming soluble fibre that can support bowel regularity. ⁴
