Happy New Year, dear reader!
For 2026, I’m setting a single, evidence-based health goal: further increase my fibre intake.
No detoxes. No supplements. No nutritional extremes. Just fibre, consistently, daily, and from whole foods.
As a registered dietitian and public health nutritionist, I’m very aware that fibre is neither new nor fashionable. Yet it remains one of the most robust predictors of long-term health and one of the most neglected components of modern diets.
What is dietary fibre?
Dietary fibre refers to plant-derived carbohydrates that escape digestion in the small intestine and reach the colon intact. There, they exert physiological effects that are essential to metabolic, cardiovascular, and gastrointestinal health. Fibre is commonly categorised as soluble or insoluble, but in practice, most fibre-rich foods contain both.
Why fibre matters & what the evidence shows
Cardiovascular health
Higher fibre intake is consistently associated with lower risk of cardiovascular disease, coronary heart disease, and stroke. Large meta-analyses report a 15–30% reduction in all-cause and cardiovascular mortality among individuals with higher fibre consumption. Soluble fibre contributes to LDL cholesterol reduction through effects on bile acid metabolism.
Metabolic health and type 2 diabetes
Dietary fibre improves insulin sensitivity and attenuates post-prandial glycaemic responses by slowing gastric emptying and glucose absorption. Higher intakes are associated with a substantially lower risk of type 2 diabetes.
Gut health and microbiome function
Fibre is the primary substrate for gut microbial fermentation, leading to the production of short-chain fatty acids such as butyrate. These metabolites support gut barrier integrity and immune regulation. Low-fibre diets are consistently linked to reduced microbial diversity.
Cancer risk reduction
Higher fibre intake is associated with a lower risk of colorectal cancer. This relationship is classified as convincing by international cancer research bodies based on long-term observational evidence.
Weight regulation
Fibre increases satiety and reduces energy density of the diet, supporting weight stability over time without reliance on restriction or calorie tracking.
The fibre gap
Despite decades of consistent evidence, population intakes remain well below recommendations. In the UK, average adult intake is approximately 18–20 g per day, compared with a recommended 30 g per day. This gap reflects dietary patterns dominated by refined and ultra-processed foods rather than a lack of nutritional guidance.
My focus for 2026
The goal is never perfection, but better alignment with evidence:
- More vegetables, legumes, whole grains, nuts and seeds
- Fewer ultra-processed, fibre-depleted foods
- Consistency over optimisation
Fibre is not a trend or a “gut health hack”. It is a cornerstone of public health nutrition and in 2026, it remains my priority.
What are yours?