What’s the one simple habit that could help reduce our risk of heart disease and stroke, support hormone balance, lower inflammation, steady our energy and even improve our mood? According to registered nutritionist, Emma Bardwell, the answer is surprisingly simple: fibre.
Speaking to Liz on a recent episode of the Age Better podcast (below), Emma explains that, while we’ve become obsessed with protein, fibre is the nutrient that quietly underpins healthy ageing. The problem? Most of us aren’t getting nearly enough.
“In the UK, we’re only eating around 16g of fibre a day,” says Emma. “But we should be aiming for 30g. That’s almost double.”
The good news is that we don’t need to overhaul our entire diet to get there. Small, strategic additions can make all the difference.
7 super easy ways to hit 30g of fibre a day
Fibre-stack your breakfast
Our first bite of the day offers one of the easiest opportunities to make real progress towards 30g of fibre.
“I talk about fibre stacking,” says Emma. “It’s about adding small amounts in multiple ways so it doesn’t feel overwhelming.”
This might look like starting with Greek yoghurt as a protein base, then stirring through a tablespoon of chia seeds and a tablespoon of ground flaxseed. Together, these provide around 10g of fibre. Add a handful of raspberries or blackberries, perhaps a spoonful of oats or ground almonds, and you’re well on your way to hitting half of your daily fibre target.
Simply add beans
Increasing fibre doesn’t require complicated new recipes. Often, it’s about upgrading what’s already on our plates.
Stir lentils into a Bolognese, add cannellini beans to soups, toss chickpeas into stews or pad out a cottage pie with a 50:50 mix of mince and lentils. These simple swaps dramatically increase fibre without changing the flavour profile of a dish.
“The number one bean for fibre is cannellini beans,” says Emma. “But honestly, all beans are brilliant.”
Think beyond fruit and veg
Vegetables and fruits are reliable fibre sources, but some of the biggest wins can come from less obvious places.
Half an avocado provides around 5g of fibre, as does a tablespoon of cacao powder stirred into porridge or yoghurt. Almonds are the highest-fibre nut, while mung bean pasta can contain up to 22g of fibre per 100g – significantly more than standard wheat varieties.
“I don’t want women to feel they have to eat mountains of vegetables,” says Emma. “It’s about being a bit more discerning with your choices.”
Swap, don’t restrict
If we’re watching our weight, we might worry that more fibre means more carbohydrates. But Emma says the opposite is often true.
“Fibre increases fullness and supports appetite-regulating hormones,” she explains. “It helps to dampen down food noise.”
Rather than cutting foods out, we need to think about upgrading them. If you love white pasta, try swapping half of the recipe for wholemeal pasta. Choose bread with at least 6g of fibre per 100g, or swap refined crackers for dark rye crispbreads. These shifts, though simple, feel manageable and sustainable.
Increase fibre slowly
If fibre has ever left you feeling bloated, this step is crucial.
“We shouldn’t go from low fibre to 30g overnight,” Emma says. “I talk about microdosing.”
Her approach involves starting with something as small as one teaspoon of beans per day and gradually increasing the amount over four weeks. By building tolerance slowly, the gut adapts without any uncomfortable side effects.
“It’s so sad when women say, ‘I can’t eat lentils’,” she adds. “Usually it’s just that they’ve increased too quickly.”
Feed your gut – not just your bowel
Fibre isn’t just about regularity.
“70% of the immune system lives in the gut,” Emma explains. “Fibre acts like training fuel for your immune cell army.”
The changes can happen quickly. Within hours, energy levels may feel steadier and blood sugar crashes less dramatic. Within 24 to 48 hours, gut microbes begin shifting towards more favourable species. Over days, bowel movements become more regular. And within weeks, many people report less bloating, improved cholesterol and even lower blood pressure.
Fibre also supports the estrobolome (the gut bacteria involved in hormone metabolism) and is linked to a lower risk of bowel cancer.
And that’s not all. Research suggests that fibre may help excrete microplastics before they’re absorbed, and it’s also been associated with improved mood in research such as the SMILES trial.
“It’s almost like fibre is the framework holding everything together,” says Emma.
Focus on diversity, not perfection
It’s important to know that there isn’t just one type of fibre.
“Really, we should be talking about fibres,” Emma explains. “There are potentially hundreds.”
Soluble fibre (i.e. the “soother”) helps regulate blood sugar and cholesterol. Insoluble fibre (i.e. the “mover”) supports bowel regularity. But rather than micromanaging types, Emma encourages diversity.
“The wider your plant pool, the better,” she says.
In practical terms, that might mean choosing mixed beans rather than a single variety, rotating grains such as oats, rye, spelt and mung bean, keeping skins on fruit and vegetables where possible, and including fermented foods like kefir, miso or sauerkraut to support gut diversity.
More from Emma:
