Why Is Fibre Important for Digestive Wellbeing? A Plain-English Guide

Quick answer: fibre adds bulk and helps food move through the gut, and it is a key part of a balanced diet. According to the NHS, adults should aim for about 30 g a day, and many people eat far less.

Last updated: 8 October 2026

What is dietary fibre?

Dietary fibre is found in plant foods such as wholegrains, fruit, vegetables, beans, pulses, nuts and seeds. Unlike most other carbohydrates, it is not broken down in the small intestine, so it travels on through the gut.

Soluble and insoluble fibre

• Insoluble fibre does not dissolve in water. It adds bulk to stools and encourages water into the bowel, which makes stools bigger and softer and helps them pass. Wholemeal bread, wholegrain cereals, nuts, seeds and the skins of fruit and vegetables are good sources.
• Soluble fibre dissolves in water to form a gel. Oats, barley, rye, beans, lentils, apples, bananas and root vegetables contain it. It can also feed beneficial gut bacteria.

Most plant foods contain a mixture of both, which is why variety matters. A Bradford District Care NHS leaflet notes that the bowel needs both types.

How much fibre do you need?

The NHS recommends that adults eat about 30 g of fibre a day. A slice of wholemeal bread, an apple with the skin on or a banana each provide a couple of grams, so it adds up across the day when you build fibre into every meal.

Why fibre matters for digestive wellbeing

Fibre helps keep bowel movements regular because it helps food pass through the digestive system more easily. NHS advice also links diets high in fibre with a lower risk of conditions such as heart disease, stroke, type 2 diabetes and bowel cancer, so the benefits go beyond the gut.

The fluid connection

Fibre works best with water. NHS hospital leaflets say that increasing fibre without enough fluid can make constipation worse. Most adults need around 1.5 to 2 litres a day, and more if you are raising your fibre intake.

Easy ways to add fibre

• Choose wholemeal or granary bread and wholegrain breakfast cereals or porridge.
• Keep the skins on potatoes and fruit where you can.
• Add beans, lentils or chickpeas to soups, stews, curries and salads.
• Aim for five portions of fruit and vegetables, fresh, frozen or tinned.
• Snack on fruit, raw vegetables, nuts or wholegrain crackers.

Go slowly, and know when to adjust

Add fibre gradually over a couple of weeks, otherwise you may get wind and bloating. If you have irritable bowel syndrome, diverticulitis or inflammatory bowel disease, or loose stools, speak to your doctor or a dietitian, as the best type and amount of fibre can differ. Insoluble fibre, for example, can make loose stools worse.

What about supplements?

Herbal capsules are not a source of dietary fibre. GenieHeal Colon Cleanse, for example, is a herbal food supplement with a once-weekly routine, not a replacement for fibre-rich food. See the ingredient list on the product page, or read our guide to choosing a herbal colon cleanse supplement.

Frequently asked questions

Sources

• NHS: How to get more fibre into your diet
• Bradford District Care NHS Foundation Trust: healthy diet and dietary fibre
• Blackpool Teaching Hospitals NHS Foundation Trust: fibre patient leaflet

Keep reading

• How can I support my digestive health naturally?
• Do you need a colon cleanse? What the evidence says
• Colon Cleanse guide: ingredients and routine

GenieHeal products are food supplements, not medicines. They are not intended to diagnose, treat, cure or prevent any disease, and they should not replace a varied, balanced diet or medical advice. This article is general information, not medical advice. If you are worried about your health, speak to your GP or pharmacist.