Fibre: The Forgotten Nutrient That Changes Everything
If there’s one question I get asked over and over, it’s this: “How much fibre is enough?”
We hear so much about protein, particularly in the health and fitness world. High-protein breakfasts, protein powders, protein snacks…but almost nothing about fibre. And yet, when it comes to your gut microbiome, your hormones, your mood, and even your immune system, fibre is the nutrient that quietly holds everything together.
When I run our microbiome retreats, I see this come to life. Each morning, we serve overnight oats and chia with about two and a half serves of fruit (usually berries, dragon fruit and kiwi) topped with nuts, flax, as sprinkling of prebiotic powders and a dollop of yoghurt. Within a few days, everyone comments on the same thing: better digestion, easier bowel movements, more energy, clearer minds, and an overall feeling of wellness.
It’s a beautiful reminder that sometimes the simplest meals are the most therapeutic.
What Fibre Really Does
Fibre is the part of plant foods that we can’t digest, but our gut microbes can. It’s their primary fuel source. When you eat enough fibre, you’re not just “keeping things regular”; you’re feeding an entire ecosystem of beneficial bacteria that produce powerful anti-inflammatory compounds called short-chain fatty acids (SCFAs). These metabolites help regulate the immune system, stabilise blood sugar, and support the gut-brain axis that influences mood, energy, and cognition.
Most adults need at least 25 grams per day for women and 38 grams for men, but the average intake is barely half that. Traditional populations, such as rural Africans or the Hadza of Tanzania, consume upwards of 50–100 grams daily, and enjoy dramatically lower rates of colon cancer, inflammation, and chronic disease (O’Keefe et al., 2015; Ramaboli et al., 2024).
This isn’t coincidence. It’s biology.
Not All Fibre Is Created Equal
Fibre isn’t one thing. Different types nourish different microbes and support different functions in the gut.
The key is diversity. The greater the variety of plant foods in your diet, the more robust and resilient your microbiome becomes.
How to Eat More Fibre (Without the Bloat)
You don’t need to jump from 10 to 75 grams a day overnight. Start slowly, drink plenty of water, and give your microbes time to adapt.
Try this:
Start your morning with overnight oats, chia, or psyllium-enriched porridge.
Include one cup of legumes most days: beans, lentils, chickpeas or hummus.
Choose fruit and nuts as snacks instead of processed bars.
Fill half your plate with vegetables of all colours.
Aim for 40 different plant foods across your week
Your microbiome thrives on variety, not perfection.
Here are some examples of fibre rich meals from our recent microbiome retreat for inspiration.
The Gut–Brain Connection
The beauty of nourishing your gut is that it doesn’t just change digestion, it can shift your whole state of being. The microbes that ferment fibre influence the production of neurotransmitters like serotonin and GABA, which help regulate stress, sleep, and mood.
When people increase their fibre intake, they often report feeling calmer, clearer, and more grounded. It’s not just their digestion improving; it’s their whole system coming back into balance.
Beyond Fibre: Supporting the Gut Lining and Nervous System
For those with IBS or histamine issues, the gut barrier often needs a little extra support. Nutrients like L-glutamine, zinc carnosine, and curcumin (from turmeric) can help strengthen the mucosal lining and calm inflammation.
Herbs can also play a powerful role. I often use gentle gut–nervous system blends containing chamomile, lemon balm, lavender, and rose - a combination that soothes visceral hypersensitivity and supports the gut–brain axis. For those sensitive to histamine, adding nettle can be particularly helpful.
If you’re using antimicrobial herbs or supplements, be cautious. Compounds like berberine and strong essential oil blends can disrupt the microbiome if used without guidance. Peppermint essential oil is generally well-tolerated and has good evidence for IBS, but it’s still best to individualise your approach.
Nervous System Regulation
Even the best diet won’t transform your gut if your nervous system is in a constant state of alert. Practices like mindfulness, breathwork, time in nature (“green baths”), and gut-directed hypnotherapy (such as Nerva) help recalibrate the gut–brain axis and support long-term healing.
The Bottom Line
Fibre is not a side note, it’s central to gut and overall health. It feeds your microbes, balances your immune system, and connects your gut to your mind. If your gut feels unsettled, start with the basics: more plants, more variety, more stillness.
And if things are complex, if you have ongoing IBS, histamine reactivity, or dysbiosis, know that you don’t have to work it out alone. With the right support, the gut can restore balance more deeply than most people realise.
