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Fibre February: The unsung hero of a healthier plate (and how to get more without the fuss)
Fibre doesn’t usually steal the spotlight. It’s not flashy, it doesn’t trend on social media, and it rarely gets the love it deserves. But when it comes to long-term health, fibre is doing some seriously heavy lifting behind the scenes.
That’s why February is Fibre February — a perfect moment to shine a light on one of the most important (and often overlooked) nutrients in our diets. Despite its well-known benefits, most adults in the UK are still falling short of the recommended 30g of fibre per day, with average intakes sitting closer to 18–20g.
The good news? Getting more fibre doesn’t mean overhauling your diet or eating foods you don’t enjoy. Small, simple changes — especially focusing on variety — can make a big difference.
Why fibre really matters
Fibre is a type of carbohydrate found in plant foods, but unlike other carbohydrates, it isn’t broken down and absorbed by the body. Instead, it plays a crucial role in keeping our digestive system and overall health running smoothly.
A fibre-rich diet helps to:
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Support gut health by feeding beneficial gut bacteria
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Improve digestion and promote regularity
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Help manage blood cholesterol and support heart health
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Slow digestion, supporting steadier blood sugar levels and energy
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Help us feel fuller for longer, supporting appetite control
In short, fibre works quietly in the background, supporting multiple aspects of health every single day.
Fibre loves variety
When it comes to fibre, variety matters just as much as quantity.
Different plant foods contain different types of fibre, and each type feeds different beneficial bacteria in the gut. Eating a wider range of plants helps create a healthier, more diverse gut microbiome.
Think of it as feeding a community, not just one resident.
Keep the skins on
Many fruits and vegetables contain a large proportion of their fibre in the skin. Keeping skins on where possible is one of the easiest ways to boost fibre intake, without adding extra foods or effort.
Good examples include:
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Apples, pears and plums
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Potatoes and sweet potatoes
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Carrots, courgettes and aubergines
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Beans and chickpeas in their natural skins
As a bonus, skins often contain valuable vitamins and antioxidants too.
Mix up your fruits and vegetables
It’s easy to eat the same fruit or vegetable every day out of habit. While those foods may be healthy, repeating the same ones limits the range of fibres we consume.
Try instead to:
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Rotate fruits such as apples, berries, oranges, kiwi, melon or pears
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Choose a mix of colours and textures in salads and cooked dishes
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Add extra vegetables into sauces, soups and stews
A helpful mindset is to aim for variety across the week, rather than perfection at every meal.
Choose and combine different grains
Different grains offer different fibres and nutrients. Mixing them up is a simple way to increase fibre without increasing portion sizes.
Easy swaps include:
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Choosing wholegrain or granary bread
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Mixing white and wholegrain rice
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Alternating pasta with brown rice, quinoa, barley or bulgur wheat
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Adding oats or barley to soups, stews and bakes
Even one grain swap per meal can significantly boost fibre intake.
Include a variety of nuts, seeds and pulses
Nuts, seeds, beans and lentils are excellent sources of fibre and plant protein, and variety is key here too.
Simple ways to include them:
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Choose mixed nuts instead of sticking to just one type
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Add seeds such as pumpkin, sunflower, flax or chia to breakfasts and salads
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Use lentils, beans or chickpeas in curries, chillies, salads and soups
Each type provides slightly different fibres and nutrients that support gut and heart health.
Increase fibre gradually
One final and important tip is to go slowly. Increasing fibre too quickly can cause bloating or discomfort.
Gradual changes give your digestive system time to adapt and don’t forget to drink plenty of fluids alongside fibre-rich foods.
Small steps, taken consistently, are what make the biggest difference.
Fibre February, made simple
Fibre doesn’t need to be complicated. By focusing on variety, keeping things simple and making small, sustainable changes, it’s easier than you might think to support gut health, energy levels and overall wellbeing.
This Fibre February, it’s not about perfection — just better plates, one choice at a time.
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