Fibre isn’t the most glamorous thing on your plate. It doesn’t get the attention protein does, and nobody has ever posted a photo of their lentils hoping it goes viral. But if your gut could ask for one thing by name, it would probably be this. The catch is that most of us don’t eat nearly enough of it, and we rarely notice until our digestion starts dropping hints. 

The good news is that learning how to get more fibre in your diet doesn’t mean living on bran. It’s mostly about small swaps you’ll barely notice, repeated every day. Pair them with other easy habits, like adding a YOGOODY probiotic shake to your morning routine, and you’re giving your gut bacteria both the food and the company they need. Here’s how to make it simple. 

Why Fibre Matters for Your Gut 

Fibre is the part of plant foods your body can’t fully break down. Instead of being absorbed in your stomach and small intestine, it travels further along, and that’s exactly where it does its best work. 

There are two main types, and you need both. Soluble fibre, found in oats, beans, lentils, apples and pears, absorbs water and forms a soft gel. It helps keep stools comfortable and supports steadier energy after meals. Insoluble fibre, found in wholegrains, nuts, seeds and the skins of fruit and veg, adds bulk and helps keep things moving regularly. 

Here’s the clever bit. When certain fibres reach your large intestine, your gut bacteria ferment them and produce short-chain fatty acids such as butyrate, which help nourish the cells lining your gut. In other words, fibre is food for your microbiome. That’s why fibre is so closely linked to prebiotics, and why it works so well alongside probiotics. If the two words tend to blur together, our guide to the difference between probiotics and prebiotics explains how they work as a team. 

Fibre also helps you feel fuller for longer, supports regular digestion and is linked with better heart health. Not bad for something that costs pennies. 

How Much Fibre Do You Need per Day? 

The UK recommendation for adults is 30g of fibre a day. Most adults manage around 20g, so the average person is falling short by roughly a third. And if you’ve ever wondered how much fibre per day a woman needs compared with a man, the answer is simple: the guidance is the same for both, 30g. 

Children need a little less: around 15g for 2 to 5 year olds, 20g for 5 to 11 year olds and 25g for 11 to 16 year olds, rising to the adult 30g from 16. 

30g can sound like a lot, but it adds up faster than you’d think. Here’s roughly what a fibre-friendly day might look like (figures are approximate and vary by portion and brand): 

Breakfast, about 9g. Porridge made with 40g of oats, topped with a handful of raspberries. Lunch, about 8g. A wholemeal sandwich with salad, plus an apple with the skin on.

Afternoon snack, about 3g. A small handful of almonds. 

Dinner, about 11g. A bean chilli with brown rice and a side of broccoli. That’s around 31g without a single supplement or a plate of anything you’d call worthy. 

9 Easy Ways to Get More Fibre in Your Diet 

You don’t need to change everything at once. Pick two or three of these, make them a habit, then add a few more. 

1. Start with breakfast. It’s the easiest meal to upgrade. Oats, wholegrain cereal or wholemeal toast give you a head start, and a spoonful of seeds or a handful of berries on top adds even more. 

2. Swap white for wholegrain. Wholemeal bread, wholewheat pasta and brown rice all contain more fibre than their white versions. If the family isn’t convinced, go half and half to begin with. 

3. Keep the skins on. A lot of the fibre in potatoes, apples and pears sits in or just under the skin. A jacket potato with the skin is a far better deal than mash. 

4. Add a handful of beans or lentils. Tinned is absolutely fine, just give them a rinse. Stir them into soups, stews, curries and pasta sauces, and nobody will even notice they’re there. 

5. Go for variety, not just volume. Different fibres feed different bacteria. Some research suggests people who eat 30 or more different plant foods a week tend to have a more varied gut microbiome. Fruit, veg, wholegrains, nuts, seeds, herbs and spices all count. 

6. Snack smarter. Fruit, a few nuts, oatcakes, popcorn or carrot sticks with hummus are easy ways to sneak in a few extra grams between meals. 

7. Don’t overlook the freezer. Frozen peas, berries, spinach and mixed veg are just as good for fibre as fresh, they last for ages and they’re ready in minutes. 

8. Build up slowly and drink water. If you go from 15g to 30g overnight, your gut may complain with a bit of wind or bloating. Increase gradually over a few weeks and drink plenty of water, as fibre needs fluid to do its job properly. 

9. Give fibre some company. Fibre feeds your good bacteria, and fermented foods such as live yogurt and kefir add more of them. A YOGOODY probiotic shake makes that part effortless: live cultures in 30 seconds, no fuss, and it sits happily next to your morning porridge or a piece of fruit on the way out the door. For more ideas on what to put in your basket, our list of the best foods for gut health backed by science is a good place to start. 

Simple Fibre Swaps You’ll Barely Notice 

If you’d rather not think about grams at all, these everyday swaps do the work for you: White toast becomes wholemeal or seeded toast. 

Crisps become a bowl of popcorn or a handful of nuts.

Mash becomes a jacket potato or new potatoes with the skins on. 

Fruit juice becomes a whole piece of fruit. 

A plain pasta sauce becomes one with lentils, peas or extra veg stirred through. 

None of these will make your meals feel like a diet. They’re the same foods you already enjoy, just with a little more goodness for your gut. 

Feed Your Gut, One Swap at a Time 

Getting more fibre in your diet is one of the simplest, cheapest and most effective things you can do for your digestion. Aim for 30g a day, build up gradually, keep plenty of variety on your plate and drink enough water. Your gut bacteria will thank you, and you’ll probably notice the difference in how you feel. 

Porridge with berries and a YOGOODY shake in the morning: small habits, repeated daily, are what a happy gut is made of. 

Shop YOGOODY probiotic shakes and give your gut a simple daily boost to go with all that fibre.