Will Fibre Be the New Protein?
For years, protein has dominated the nutrition conversation, praised for muscle growth, recovery, and satiety. But with gut health now in the spotlight, could fibre be the next big nutritional hero?
The reality is sobering: adults are recommended to consume at least 30g of fibre daily, yet the average British adult only manages around 19.8g — less than the recommendation for a five-year-old. This “fibre gap” is a major public health issue. That’s why a growing number of experts — and gut-focused protocols like Flush GBI — place fibre at the centre of digestive and overall health.
What is fibre?
Fibre is a carbohydrate that the body can’t digest in the small intestine. Instead, it travels to the large intestine, where it feeds beneficial bacteria and is fermented into short-chain fatty acids (SCFAs) — compounds linked to gut integrity, reduced inflammation, and metabolic health.
Different types of fibre serve different functions:
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Bulking fibres add weight and softness to stool, preventing constipation.
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Viscous fibres (like beta-glucan in oats) slow digestion, helping with blood sugar control.
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Prebiotic fibres fuel healthy gut microbes, boosting diversity and resilience.
The health benefits of fibre
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Keeps digestion regular – promotes smooth, comfortable bowel movements.
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Balances blood sugar – slows carb absorption, supporting glycaemic control.
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Feeds the microbiome – nourishes “good” bacteria linked to immunity, mood, and long-term wellbeing.
Sources of fibre
Fibre is abundant in:
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Whole grains and cereals
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Legumes (lentils, chickpeas, beans)
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Vegetables and fruit (especially skins)
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Nuts and seeds
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Fortified products like soy milk or fibre-enriched breads
Tip: Always pair high fibre intake with adequate water. Fibre acts like a sponge — hydration is key to avoid digestive discomfort.
Easy ways to boost your fibre intake
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Start your day right – add chia seeds and berries to porridge or yogurt, or load breakfast wraps with beans and veg.
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Clever swaps – opt for brown rice, wholemeal pasta, or granary bread instead of refined carbs.
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Snack smart – fruit, veggie sticks with hummus, oatcakes, or rye crackers.
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Nutty goodness – toss almonds, walnuts, or pecans into salads or trail mixes.
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Bulk with beans – add lentils or chickpeas to stews, curries, or stir fries.
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Keep skins on – potatoes, carrots, and apples are all fibre-rich when unpeeled.
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Frozen veg hack – keep bags on hand to instantly boost meals.
Action on Fibre: a public health shift
The Food & Drink Federation’s “Action on Fibre” initiative aims to bridge the fibre gap by reformulating products and educating consumers. Many brands are pledging to create higher-fibre versions of everyday staples, while awareness campaigns are highlighting fibre’s role in health and disease prevention.
Final thoughts
Fibre has long played second fiddle to protein, but that’s changing. With clear benefits for digestion, metabolic health, and microbiome diversity, hitting the 30g per day target is one of the simplest, most impactful steps you can take.
And while supplements and fortified foods help, the most powerful approach remains eating a variety of whole, plant-based foods — and supporting your gut with detox protocols like Flush GBI, which help clear waste and optimise nutrient absorption.
