Here at Bionutri we tend to stay clear of fads and trends, but ‘Fibre-maxxing’ is one we could get on board with.

Most people have heard of fibre, but most likely, only in terms of it’s use against constipation. Constipation is a problem in at least 1 in 7 adults a third of children. Fibre is a crucial player against it, alongside hydration.

But fibre plays many more important roles other than preventing constipation. Most of us have heard about the microbiome, and how important bacteria is to our health and wellbeing. Well, it is the fibre that the bacteria need to thrive and survive. Most importantly, when bacteria ferment the undigested fibres, they create Short Chain Fatty Acids (SCFAs). It is these SCFA which are crucial for our overall wellbeing because they help to nourish the gut lining, reduce inflammation, and optimise immunity.

SO how much should we be having? Adults need at least 30g per day. Sadly, a UK adult is averaging around 15g per day, so half the amount we need. The best way to increase it is to opt for wholegrain bread, pasta and rice. Increase fruits and vegetables at every meal and/or snack. Adding beans, chickpeas, lentils, nuts, seeds etc to meals. These often go nicely alongside meat dishes, if you’re a meat eater.

OK great, so you’ve upped your fibre but you feel it is making you more bloated. Yes, this is common. Sometimes it is a case of too much too soon. Whenever you alter your diet, it is best to do it slowly. If this isn’t the cause for you and it continues to be problematic, then there could be an imbalance in your gut bacteria. The best thing to do is see a Registered Nutritional Practitioner to get to the root cause.

By Rosie Rayner, ND