Fibre supports healthy digestion, steadier blood sugar, lower cholesterol and a feeling of fullness that helps with weight control. Many people fall short of the recommended roughly 25 to 30 grams a day. Good sources include wholegrain bread, oats and brown rice, beans, lentils and chickpeas, fruit and vegetables (with skins where suitable), nuts and seeds.
There are two main types: soluble fibre (in oats, beans, apples) which helps cholesterol and blood sugar, and insoluble fibre (in wholegrains, vegetable skins) which keeps bowel movements regular. A varied diet naturally provides both.
Increase fibre gradually and drink enough fluid, because a sudden jump can cause bloating and gas. People with certain bowel conditions such as a flare of inflammatory bowel disease or a narrowing of the gut may need to limit some fibre, so check with a doctor or dietitian if you have a gut condition. Seek medical advice for ongoing constipation with weight loss or bleeding.