Are You Getting Enough Fibre?
Here’s Why It Matters More Than You Think
From: FITT Meals
Nutritionist - Helen Conway
Fibre is one of the most important yet often overlooked nutrients in a healthy diet. Despite its essential role in digestion, gut health, and long-term wellbeing, most people are not getting enough.
International dietary guidelines recommend that adults consume at least 30 grams of fibre per day (WHO, 2023; BDA, 2021). However, average intake in many countries remains closer to 18–20 grams. For most healthy individuals, aiming beyond these minimums can offer even greater benefits, such as improved digestion, more stable energy levels, and reduced inflammation (Reynolds et al., 2019).
In the UAE, where busy schedules, long work hours, and convenience foods are the norm, it is especially easy to miss the mark. But whether your goals include weight loss, better energy, or general wellbeing, fibre is one nutrient you should not overlook.
Why Fibre Deserves More Attention
Fibre is a type of carbohydrate found in plant-based foods that the body cannot fully digest. Unlike other carbohydrates, it isn’t metabolised in the same way and doesn’t contribute the same amount of calories, but instead serves several important functions. For example, it slows digestion, helps regulate blood sugar, supports heart health, and provides fuel for the beneficial bacteria in your gut (CDC, 2022; Reynolds et al., 2019).
Higher fibre intake is associated with:
- Improved gut health and bowel regularity
- More stable appetite and fewer cravings
- Lower cholesterol levels and reduced heart disease risk
- Better blood sugar control
- Lower risk of type 2 diabetes and colorectal cancer
- Improved immune support and microbiome diversity (Reynolds et al., 2019; WHO, 2023)
And when it comes to staying full between meals, fibre is one of the most effective nutrients to support you.
A Quick Recap: The Two Main Types of Fibre
There are two main types of dietary fibre:
- Soluble fibre dissolves in water to form a gel-like substance that slows digestion and helps regulate cholesterol and blood sugar. It also feeds your beneficial gut bacteria. You’ll find it in oats, chia seeds, apples, legumes, and citrus fruits.
- Insoluble fibre adds bulk to your stool and helps move food through your digestive system. It supports bowel regularity and prevents constipation. This type is found in whole grains, vegetable skins, nuts, and seeds.
Most fibre-rich foods contain both types, so eating a variety of plant-based ingredients is key.
How FITT Meals Helps You Reach Your Fibre Goals
At FITT Meals, we aim to make it easier for you to meet your fibre needs by including plenty of real, whole ingredients that naturally provide fibre. You’ll regularly find oats, lentils, chickpeas, brown rice, quinoa, and root vegetables in our meals. These foods support digestion, keep you energised, and contribute to balanced nutrition without sacrificing taste.
Simple Ways to Add More Fibre to Your Day
- Top oats or yoghurt with chia or flax seeds
- Choose wholegrain versions of bread, rice, and pasta
- Add vegetables or salad to meals
- Snack on fruit, raw veg with hummus, or a small handful of nuts
- Focus on a variety of plants across the week
In Summary
Fibre is not just for digestion, it also plays a key role in energy, appetite regulation, gut health, and long-term disease prevention. At FITT Meals, one of our goals is to help you meet your fibre goals effortlessly with meals that are as nourishing as they are convenient.
