What is the leading risk factor for diet-related ill health? Ultra-processed food? Too much salt, sugar or fat? According to a systematic analysis published in 2022, it is our low intake of wholegrains. Wholegrains contain B vitamins, folic acid, omega-3 fats, protein, antioxidants and micronutrients. And, crucially, they are packed with fibre.
“Fibre feels like the forgotten nutrient,” says Dr Samantha Gill, a specialist gastroenterology dietitian for the British Dietetic Association. “It has a reputation for being bland, boring and tasting like cardboard. On top of that, fibre is often related to bloating and flatulence.” With an image like that, it is no wonder we don’t eat enough of it. Most countries have a recommended daily fibre intake of 30g for adults; the UK increased its target from 24g to 30g a decade ago. All countries are falling short. Just 3% of people in Canada, 5% of those in the US and 9% of those in the UK meet the guidelines. Even in Germany, where people eat the most fibre in Europe, intake tops out at about 25g. “There is a big fibre gap,” says Gill. “In the UK, we’re only eating about 19g fibre daily.”
Fibre is a type of carbohydrate found in plants. As well as wholegrains, it is in vegetables, fruit, nuts, seeds, herbs, spices and legumes. “Fibre isn’t easily broken down in the gut, unlike other carbohydrates,” says Gill. “Instead, it travels down your gut, passing through your small and large intestine.” Its best-known health effect is preventing constipation. “Some types of fibre bulk out stools and improve consistency, which makes them soft and easy to pass,” she says. But there is far more to fibre than keeping you regular. A landmark study published in 2019 showed that a fibre-rich diet reduces the risk of heart disease, stroke, type 2 diabetes and colon cancer by 16-24%. In 2015, the Scientific Advisory Committee on Nutrition in the UK found that every 7g daily increase in fibre (half a tin of baked beans) can lower your risk of noncommunicable diseases by up to 9%. More recent studies have found that fibre also contributes to a healthy gut microbiome and brain.
“The reason fibre can affect so many areas of health is because it is not a single entity,” says Gill. “Fibre is an umbrella term and there are many different types that behave in different ways when they reach the gut.” Yet despite these manifold benefits, UK fibre consumption has remained static, says Bridget Benelam, a communication manager for the British Nutrition Foundation (BNF). “Since the guidelines changed in 2015, there has been no increase in fibre intake. We’re not shifting the dial at all. If we did, there would be so many health benefits, and it would likely be a more sustainable diet.”
James Collier, the co-founder of Huel and author of Well Fed, believes we are facing a fibre crisis. “Fibre’s not very sexy, is it? I come from the gym scene, where everyone talks about protein. No one says: ‘Oh, have you had your fibre today?’ But why not, because it is fundamental to living well.” What’s more, he adds, “it’s not actually that hard to get 30g a day. If you’re having a plant-rich diet, it’s super-easy.”
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