Everyone's Talking About Protein...
But Fibre Is the Nutrient You're Really Missing
Five simple ways to close the biggest gap in most people's diets
Protein is everywhere right now. High-protein yoghurts. Protein coffee. Protein cereals. Protein bars. It seems every week there's another product promising to help you hit your protein goals.
And don't get me wrong, I'm a big advocate of protein. In clinic, one of the first things I often assess is whether someone is eating enough quality protein to support muscle health, blood sugar balance, energy, recovery and healthy ageing.
But while everyone's talking about protein, there's another nutrient that's quietly being forgotten: fibre.
If I could encourage almost every client to make one simple nutrition upgrade, it would be this: eat more fibre. We should be aiming for 30g of fibre a day, yet the latest UK data shows around 96% of adults aren't getting enough, with the average intake sitting at just 16g a day (Food Foundation, 2025, based on National Diet and Nutrition Survey data). It's one of the biggest nutritional gaps I see in clinic, and one of the easiest areas to improve with a few simple changes.
Contents
Fibre is about so much more than your digestion
Could you be eating too little fibre
Five easy ways to increase your fibre intake
More fibre isn't always the answer
FAQs
Fibre is about so much more than your digestion
When most people think about fibre, they think about keeping regular. But that's only a small part of the picture.
Fibre isn't just about digestion. It's one of the most researched nutrients for supporting overall health. A diet rich in fibre has been linked with a healthier gut microbiome, better blood sugar control, improved cholesterol levels, greater feelings of fullness, a lower risk of type 2 diabetes and heart disease, and even healthy ageing.
In other words, something as simple as eating enough fibre could have a ripple effect across almost every system in your body.
Could you be eating too little fibre
Not getting enough fibre doesn't always mean you're constipated. In fact, some of the most common reasons people come to see me include afternoon energy crashes, sugar cravings, feeling hungry soon after eating, bloating or digestive discomfort, difficulty managing weight, raised cholesterol, low energy, and poor gut health.
Of course, these symptoms don't automatically mean you need more fibre. The same symptom can have many different underlying causes, which is why I'm passionate about personalised nutrition rather than one-size-fits-all advice.
Five easy ways to increase your fibre intake
The good news is that improving your fibre intake doesn't have to mean completely changing your diet. Small, realistic habits done consistently are often where the biggest results come from.
1. Aim for 30 different plant foods each week
One of my favourite goals for clients isn't counting calories, it's counting plants. Vegetables, fruit, beans, lentils, wholegrains, herbs, spices, nuts and seeds all count. The more variety you eat, the more diverse your gut microbiome becomes, and that's something your gut bacteria love.
2. Upgrade your breakfast
Breakfast is one of the easiest places to increase your fibre intake. Try adding ground flaxseed, chia seeds, mixed berries, oats, a handful of walnuts, or natural yoghurt or kefir. Those simple additions can significantly increase your fibre before you've even started the day.
3. Think about what you can add
Instead of focusing on what to remove, ask yourself: 'what could I add to make this meal more nourishing?' It might be chickpeas in a salad, lentils in a Bolognese, extra vegetables with dinner, seeds sprinkled over soup, or fruit alongside breakfast. It's a simple mindset shift that often feels much more achievable than following another restrictive diet.
4. Choose whole foods more often
Many ultra-processed foods are naturally low in fibre. Whenever you can, choose wholegrains over refined grains, snack on fruit instead of confectionery, and build your meals around colourful vegetables, pulses and whole foods.
5. Increase fibre gradually
More isn't always better overnight. If your current fibre intake is low, increase it gradually and drink plenty of water. Giving your digestive system time to adapt can help reduce bloating and discomfort.
More fibre isn't always the answer
This is something I think is really important to mention. If you've been struggling with ongoing bloating, digestive symptoms, food reactions or persistent fatigue, simply eating more fibre isn't always the solution.
Sometimes the underlying issue is an imbalance in the gut microbiome. Sometimes it's food intolerances. Sometimes it's blood sugar imbalance, hormone changes, poor digestive function or chronic stress. I've worked with countless clients who arrive with exactly the same symptoms, yet the underlying cause is completely different. That's why guessing can be frustrating, and why understanding what's happening beneath the surface matters before recommending the best course of action.
There has never been a better time to take a personalised approach to your health. Whether you're struggling with digestive symptoms, low energy, unexplained weight changes, hormone concerns or simply want to optimise your health, the right information can help you make the right decisions. At FIT Nutrition & Testing Clinic, we offer a range of personalised health assessments, including:
Frequently Asked Questions
Can I get 30g of fibre a day from food alone? Yes, for most people. Building meals around vegetables, wholegrains, pulses, fruit, nuts and seeds gets you there gradually. Fibre supplements have their place, but food sources also bring the added benefit of variety, which your gut microbiome particularly benefits from.
Will eating more fibre stop my bloating? Sometimes, but not always. Increasing fibre too quickly can actually cause bloating rather than resolve it, and if bloating is being driven by something else entirely, such as a food intolerance or gut imbalance, more fibre alone won't fix it. Increasing gradually and paying attention to how your body responds is the safest approach.
Is fibre from supplements as good as fibre from food? Fibre supplements can be a useful top-up, but they don't replicate the range of fibre types found across different whole foods, each of which feeds different strains of gut bacteria. Food-first is generally the better long-term strategy where possible.
How quickly will I notice a difference? Some people notice improvements in fullness and energy within a couple of weeks. Changes to cholesterol, blood sugar control and the gut microbiome tend to happen more gradually and are best tracked over a longer period, which is where testing can be genuinely useful.
Don’t forget to pin it.
If anything in this article sounds familiar, your body may be trying to tell you something. The good news is, you don't have to figure it out alone.
Take the free Find Your FIT Quiz to discover which test or programme suits your symptoms, or book a free 15-minute Personalised FIT Health Review with Becki for a direct, no-obligation conversation about where to start.
About Becki Hawkins
Becki Hawkins, BSc (Hons), mBANT, CNHC, is the founder of FIT Nutrition & Testing Clinic and a Registered Nutritional Therapist with over 20 years of experience. She specialises in evidence-based personalised nutrition and functional testing, helping clients uncover the root causes of digestive issues, hormonal imbalances, and unexplained symptoms. Becki combines clinical expertise with culinary creativity, translating complex test results into practical, delicious nutrition plans that work in real life. Her approach is simple: test, don't guess. Because guessing doesn't heal. Knowing does.