When you hear the word fibre, your mind probably jumps straight to digestion maybe bran flakes or old-school adverts promising “regularity.” But fibre is so much more than that. And here’s the truth: most of us aren’t getting enough.
According to the UK National Diet and Nutrition Survey (2019–2023), the average adult eats just 16.4 g of fibre a day, barely half the recommended 30 g. That means 9 out of 10 adults fall short. It’s a quiet nutrition gap that affects everything from digestion to energy levels, heart health, and even mood.
Why Fibre Matters
Fibre doesn’t just keep your digestion moving. It’s a real multitasker:
- Heart health: Helps maintain healthy cholesterol levels
- Blood sugar control: Slows the absorption of sugar for steadier energy
- Gut health: Feeds the “good bacteria” that support your immune system and mood
Studies show that people who consistently eat enough fibre have a lower risk of heart disease, type 2 diabetes, and some cancers - and often feel more energetic and focused throughout the day.
Where Did All Our Fibre Go?
A few thousand years ago, humans were eating 50–100 g of fibre daily from roots, seeds, grains, and wild fruits. Today, modern diets of refined grains, processed foods, and convenience meals have stripped most of that fibre away. Combine that with busy lifestyles and less home cooking, and it’s easy to see why so many of us fall short.
How to Get Your Fibre Fix
Increasing fibre doesn’t require a total diet overhaul. Start small, and make fibre-rich foods the easiest option:
- Breakfast with SUPERKEEN: One bowl of SUPERKEEN popped cereal delivers around 11 g of fibre — nearly half your daily target — before you’ve even left the house.
- Chia pudding: Mix 2 tablespoons of chia seeds with milk or plant milk, refrigerate overnight, and top with berries or nuts. A simple way to add fibre and omega-3s.
- Oats & whole grains: Overnight oats, porridge, wholemeal bread, brown rice, or wholegrain pasta all contribute extra fibre.
- Pulses: Beans, lentils, and chickpeas are fibre powerhouses — toss them into salads, soups, or stews.
- Fruit, nuts, and seeds: Apples, pears, almonds, walnuts, flax seeds — little swaps that add up fast.
- Vegetables: Carrots, peas, broccoli, leafy greens — aim for a colourful plate at lunch and dinner.
Small Changes, Big Impact
You don’t have to be perfect. Little daily swaps make a huge difference:
- Swap white bread for wholegrain
- Keep fibre-rich snacks handy
- Pair your breakfast cereal with fruit or nuts
Even one fibre-rich meal a day can kickstart better digestion, balanced energy, and a happier gut.
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The Bottom Line 🥄
Fibre might not be the flashiest nutrient, but it’s one of the most powerful. It supports digestion, heart health, stable energy, and a healthy mood.
Start your day with SUPERKEEN, or try adding a chia pudding, beans, or veggies to your meals. Your gut will thank you and your energy, focus, and overall wellbeing will too.
Because sometimes, small, consistent choices are the ones that make the biggest difference.
