As we look ahead to 2026, the emphasis on incorporating more fiber into our diets is becoming increasingly clear. While some may view this as yet another fleeting health trend, experts agree that this focus is grounded in solid science and offers tangible benefits for our well-being.
Health fads come and go, but food trends often leave us questioning what’s best for our diets. From tracking our macros to trying intermittent fasting or fibremaxxing, navigating these dietary waters can be overwhelming.
<p>When we first heard that 2026 is set to be 'the year of fiber,' skepticism arose. After all, we've just started getting accustomed to high-protein diets; how do we fit more fiber in as well? However, our research reveals that this is a trend that truly merits our attention.</p>
<p>Gone are the days when fiber was synonymous with bland, brown <a class="post_in-line_link" href="https://inews.co.uk/inews-lifestyle/eight-easy-ways-heal-gut-3469393?srsltid=AfmBOopuyYGveDkhN9NvGTjHv2tIwT-ojbA-2njVJFwgaRVmGcG3BZWc&ico=in-line_link">roughage</a> for <a class="post_in-line_link" href="https://inews.co.uk/inews-lifestyle/popular-breakfasts-most-least-healthy-3205155?srsltid=AfmBOoprGck1qhYy_6FiipNX3xvvjcYAXvGig6sudGTi3P4PN2NZfOM_&ico=in-line_link">breakfast</a>. Increasing your fiber intake can lead to numerous advantages, including a lower risk of premature death, better cognitive function, a decreased likelihood of developing certain cancers, and improved heart health. Since our bodies cannot digest or absorb fiber, it is crucial that we consume it daily.</p>
<aside class="inews__shorts no-adjacent-ads">
<span class="inews__post__label inews__post__label-new-feature">New Feature</span>
<h2 class="inews__shorts__title">In Short</h2>
<h3 class="inews__shorts__strap">Quick Stories. Same trusted journalism.</h3>
</aside>
<p>“Fiber is a form of <a class="post_in-line_link" href="https://inews.co.uk/inews-lifestyle/eight-carbs-dietitians-sourdough-sweet-potatoes-3744240?srsltid=AfmBOoolf1FwI7VXtdzMcq-qySJBM-Degb1wAaVHPtqBey74iK_eb_0U&ico=in-line_link">carbohydrate</a> present in plant foods that our bodies struggle to digest,” explains Nichola Ludlam-Raine, a registered dietitian and author of <a href="https://www.penguin.co.uk/books/464201/how-not-to-eat-ultra-processed-by-ludlam-raine-nichola/9781529940114" target="_blank" rel="noreferrer noopener"><em>How Not To Eat Ultra-Processed</em></a>. “Instead of converting to energy, it moves through the gut, where it is essential for <a class="post_in-line_link" href="https://inews.co.uk/inews-lifestyle/how-fix-gut-health-decade-life-3926264?srsltid=AfmBOoos3ai7rzGtxNek3KJr3V8eWc7l-Iz_YZBBuXEib9rFijUdy9hb&ico=in-line_link">digestion</a>, managing blood sugar, reducing cholesterol, and nurturing our gut bacteria.”</p>
<p>Broadly speaking, fiber is divided into two categories: soluble and insoluble. Both types are crucial for our health. “Soluble fiber forms a gel-like substance that aids in regulating cholesterol and blood sugar levels,” says Ludlam-Raine, “while insoluble fiber adds bulk to our stools and promotes regular bowel movements.”</p>
<p>Despite fiber's integral role in health, recent research from the University of Reading indicates that people across the UK are not meeting their daily fiber recommendations, averaging just 18 grams instead of the advised 30 grams. This shortfall increases our susceptibility to various health issues, including cardiovascular disease and digestive disorders.</p>
<p>However, experts emphatically stress that fiber is not just a fleeting trend. “While many food fads fade away, fiber remains a nutrient with lasting significance,” Ludlam-Raine emphasizes. “It has been consistently associated with improved health outcomes for many years. Unlike protein, a nutrient most people consume adequately, fiber is lacking in the diets of 96% of us. It also uniquely benefits gut bacteria in a way no other nutrient can.”</p>
<p>If you're enthusiastic about enhancing your fiber intake (and you shouldn't hesitate to do so), fret not! Experts suggest that you can make modest adjustments to your daily diet that will produce meaningful results.</p>
<p>“You don’t have to completely overhaul your diet to increase your fiber intake,” agrees Dr. Corinna Chidley, a senior lecturer in health and performance nutrition at the University of Derby. “Simple changes can lead to significant improvements – your gut will certainly appreciate it.”</p>
<p>Here are several practical strategies that dietitians recommend for boosting your fiber consumption:</p>
<h2 class="wp-block-heading">Embrace Beans</h2>
<p>“Many of the best sources of fiber are remarkably simple,” notes registered nutritionist and author of <em>The Fibre Effect</em>, <a href="https://www.emmabardwell.com/" target="_blank" rel="noreferrer noopener">Emma Bardwell</a>. “Beans, lentils, and chickpeas are fiber-rich, containing roughly 6 to 8 grams per half-tin. If beans are hard to digest for you, start with small amounts for a week and gradually increase to half a can at a time.”</p>
<h2 class="wp-block-heading">Opt for Wholegrains</h2>
<p>“One of the easiest adjustments you can make is to switch to wholegrain versions of your common carbohydrates,” shares Chidley. “For example, choosing wholemeal bread over white can add around 3 grams of fiber, while swapping 75 grams of white pasta for wholewheat provides an additional 3.6 grams.”</p>
<h2 class="wp-block-heading">Keep the Skin On</h2>
<p>“Skip the peeling when preparing your meals!” advises <a href="https://theguthealthdoctor.com/" target="_blank" rel="noreferrer noopener">Dr. Megan Rossi</a>, a gut health expert and registered dietitian. “Not every peel is edible (think pineapples, bananas, etc.), but when it is safe (like with kiwi, cucumber, mushrooms, and eggplant), leaving the skin on can significantly enhance your gut health without extra effort. In fact, the skin can comprise up to 50% of the total fiber, so make sure to rinse thoroughly to remove any pesticide residue.”</p>
<h2 class="wp-block-heading">Focus on Addition, Not Restriction</h2>
<p>Increasing your fiber intake is about enriching your diet, not limiting it. A few extra servings of fiber-rich foods can elevate your meals. “Try adding a piece of fruit or a handful of berries to your breakfast or snacks, and throw in an extra vegetable or salad with lunch or dinner,” suggests Ludlam-Raine. “Small tweaks work best because they are more sustainable and are easier on the gut. Rapidly increasing fiber can lead to bloating or discomfort, which often deters people from continuing.”</p>
<h2 class="wp-block-heading">Upgrade Your Snacks</h2>
<p>Good news: snacks are very much on the table—just choose wisely. “Think about snacking on berries, raw veggies with hummus, or a modest handful of nuts—these are all effortless ways to boost your fiber intake,” recommends Melissa Jaeger, a registered dietitian and head of nutrition at <a href="https://www.myfitnesspal.com/" target="_blank" rel="noreferrer noopener">MyFitnessPal</a>. “Plus, fiber-rich foods are often whole and minimally processed, making them a great alternative to ultra-processed items.”</p>
<h2 class="wp-block-heading">Don’t Underestimate Seeds</h2>
<p>Though small, seeds are remarkable nutritional powerhouses and can significantly enhance your fiber intake. “I enjoy adding a spoonful of mixed seeds to porridge, cereal, yogurts, soups, and salads,” shares Ludlam-Raine. “I keep a jar of assorted seeds handy in my kitchen; they are straightforward to include, especially if they are easily accessible on your counter.”</p>
