Hi,
Let's talk about fibre.
You've probably heard something like:
"Eat more fibre, it's good for your gut."
True. But fibre does a lot more than just keep things moving.
Quietly, in the background, it's one of the most well-researched nutrients when it comes to living longer — and most people don't eat nearly enough of it.
WHY FIBRE ACTUALLY MATTERS
Fibre is the part of plant foods your body can't fully digest. That sounds like a bad thing. It's not.
There are two types:
Soluble fibre – dissolves in water, forms a gel in your gut. Found in oats, beans, lentils, apples, and flaxseeds.
Insoluble fibre – adds bulk, keeps things moving. Found in wholegrains, nuts, seeds, and vegetable skins.
Here's what fibre does in your body:
Feeds the good bacteria in your gut
Slows how fast sugar enters your bloodstream
Helps you feel full for longer
Lowers LDL ("bad") cholesterol
Keeps your bowel healthy and regular
That's a lot of jobs for something most people ignore.
FIBRE AND ALL-CAUSE MORTALITY
"All-cause mortality" just means: dying from any cause. Heart disease, cancer, stroke, diabetes — all of it.
The research here is consistent. A major 2019 analysis in The Lancet, pulling together 185 studies and 58 clinical trials, found that people eating the most fibre had a 15–30% lower risk of dying from any cause compared to those eating the least.
That's not a small effect.
Most guidelines suggest 25–38g of fibre per day.
The average adult in the UK eats around 18g.
The gap is real — and worth closing.
THE MYTH: "TOO MUCH FIBRE IS BAD FOR YOU"
You may have seen this one:
"High fibre diets cause bloating, gas, and damage your gut."
Here's the reality: suddenly eating a lot of fibre when you're not used to it can cause discomfort. That's real. But it's not the same as fibre being harmful.
The fix is simple: increase fibre gradually and drink more water alongside it.
What the evidence actually shows:
Most people have no long-term issues from eating more fibre
The bloating is temporary — it settles as your gut adapts
There's no good evidence that a high-fibre diet damages a healthy gut
The myth sticks because people increase fibre too fast, feel rough for a few days, and blame fibre rather than the pace of change.
If you have IBS or a diagnosed gut condition, speak to your GP or dietitian first.
PRACTICAL WIN: THE FIBRE UPGRADE RULE
One easy swap or addition per day. That's it.
Breakfast: Add a tablespoon of ground flaxseed to porridge or yoghurt, or swap white toast for wholegrain
Lunch: Throw a handful of beans or lentils into your salad or soup
Dinner: Leave the skin on your potatoes, or swap white rice for brown
Snacks: Fruit with the skin on, a handful of nuts, or oatcakes with hummus
Quick fibre reference:
Lentils (100g cooked) – ~8g
Black beans (100g cooked) – ~7g
Oats (40g dry) – ~4g
Apple with skin – ~4g
Wholegrain bread (1 slice) – ~2g
Stack a few across the day and you'll hit the target without overthinking it. And drink water — fibre absorbs it, so more fibre needs more fluids.
SPONSORED BY gbMeals + ALEX, YOUR 1:1 AI COACH
Every gbMeals plan is built around whole foods — plenty of legumes, wholegrains, fruits and veg — so the fibre takes care of itself.
And if you want to know exactly what to eat tomorrow, Alex, your 1:1 AI Coach, is there in real time. Ask anything: "What's a high-fibre lunch I can make in 10 minutes?" Alex has you.
Got questions about fibre, gut health, or where to start? Hit reply — I read every single message personally.
See you next week,
Gabriel
Nutrition Hacks | gbMeals