It might not have the star power of protein or probiotics. But when it comes to your health, fibre is doing more heavy lifting than you know. “People assume fibre is only about poo,” says nutritionist Emma Bardwell. “But it is also about appetite, energy, mood, skin, hormones and long-term metabolic health.”
In the UK, we eat an average of just 16g fibre per day – barely half the recommended 30g. And that shortfall can show up in more ways than an unhappy gut. “At a practical level, low fibre often shows up as energy dips and craving,” explains Emma. “In clinic, I see this all the time. People who feel slightly sub-par: a bit overweight, tired by mid-afternoon, sluggish in the mornings and relying on coffee and sweet treats to prop them up. I call it a quiet deficiency.”
Over time, higher-fibre diets are consistently associated with a lower risk of cardiovascular disease, type 2 diabetes and bowel cancer, and reduced all-cause mortality. Fibre also supports hormone health and appetite control, especially in midlife. “Often, increasing fibre is the shift that moves people from flat and frustrated to more energised and in control of their appetite,” says Emma.
Stack it
Enter: fibre stacking. Because tiny upgrades to the meals you already eat can add up, big time. For starters, swap white bread for wholemeal or seeded, add berries to your breakfast or stir a handful of pre-cooked lentils into soup. “A realistic target is an extra 5g per day for a week, then another 5g,” says Emma.
One easy way to add more? Stir a spoonful or two of Linwoods Milled Flaxseed into your porridge or yogurt bowl. Two dessert spoonfuls (20g) provides 4.1g fibre, plus 4.6g plant-based protein and 4g heart-healthy omega-3 ALA. You can also blend it into smoothies, or sprinkle onto cereal or salad.
“Protein is the most satiating of the macros and supports muscle maintenance and repair,” says Emma. “Fibre slows digestion, supports steadier blood sugar, and increases fullness. Together, they make meals that keep you satisfied.”
It’s not about perfection. It’s about making better choices easier to repeat.
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