Fibre has never been fashionable — which might be exactly why it’s about to define the next era of health.
January has always been the month of big promises and bold health claims. But as 2026 begins, the wellness conversation is changing.
Instead of cutting food groups or chasing the latest supercharged nutrient, there’s a growing appetite for something far simpler — and far more sustainable.
Nutrition experts agree that we’re entering a back-to-basics era, one focused on nourishment rather than restriction.
At the centre of that shift is fibre: the overlooked nutrient that supports gut health, metabolic balance, immunity and longevity. It’s not new, it’s not flashy — but it may be the most important thing missing from modern diets.
Read more: Three fibre-filled recipes for ultimate weeknight nutrition
Why most adults are deficient in fibre (and why it matters for health)
Despite its wide-ranging benefits, fibre remains the nutrient we eat the least of.
In the UK, only 4% of adults meet the recommended daily intake of 30g, according to the National Diet and Nutrition Survey. That figure matters because the target set by the Scientific Advisory Committee on Nutrition is linked to improved metabolic health, lower obesity risk, better digestion and reduced rates of bowel cancer.
Modern diets, heavy in ultra-processed foods and light on wholegrains, legumes, fruits and vegetables, make it easy to fall short. The result is a population under-fuelled in one of the most protective nutrients we have.
The health benefits of fibre
Fibre’s reputation has long been limited to digestion, but its influence reaches much further.
Adequate fibre intake helps stabilise blood sugar levels, lower cholesterol, reduce inflammation and promote fullness — all key factors in weight management and metabolic health.
Over time, these benefits compound, making fibre a cornerstone of healthy ageing and disease prevention.
Fibre and gut health: how it feeds the microbiome
The rise of fibre in 2026 is closely tied to one of the biggest health topics of recent years: the gut microbiome.
“A thriving, diverse microbiome has been linked to weight management, immunity, nervous system function and energy,” explains Stephanie Baker, in-house nutritionist at Purolabs. “One of the most effective ways to support it is by feeding it, and that’s where fibre comes in.”
Fibre acts as fuel for beneficial gut bacteria, helping them produce short-chain fatty acids that strengthen the gut lining, reduce inflammation and support overall gut function. In short, fibre doesn’t just support the microbiome; it helps it flourish.
Why fibre is the defining nutrition trend of 2026
Unlike many wellness trends, fibre’s rise isn’t driven by novelty — it’s driven by fatigue.
“People are tired of conflicting food rules,” says Imogen Royall, co-founder of Northern Pasta Co. “We’re realising that real nourishment comes from real ingredients and balance, not restriction. Fibre is a sign of food that’s closer to the grain, closer to the land and better for our bodies.”
In a culture moving away from extremes, fibre represents a return to food that nourishes rather than controls.
View this post on Instagram
How social media has distracted us from our nutritional needs
For context, fibre’s absence hasn’t been accidental.
For decades, dietary messaging has encouraged people to prioritise protein — to the point where it became the defining marker of “healthy” eating. Yet protein deficiency is rare, while fibre deficiency is widespread.
As wellness expert Andrea Marcellus puts it: “People are over-proteining and under-fibring. The result is bloating, digestive issues and weight gain without fat loss.”
The shift toward fibre isn’t about removing protein — it’s about restoring balance.
Read more: This is the problem with ‘high-protein’ products — here’s what to avoid
Are carbohydrates bad for you?
Wholegrains, oats, pasta, legumes and fruit have often been sidelined due to fear around carbohydrates, despite being some of the richest sources of fibre.
“Foods like oats and other wholegrains have been unfairly demonised,” says Dr Federica Amati, head nutritionist at ZOE. “What matters is diversity — not eliminating entire food groups.”
Approaches that focus on variety, such as eating 30 different plants a week, naturally increase fibre intake while supporting gut health.
Should you do fibre-maxxing?
While fibre is essential, it’s not something to overload on overnight.
“Increasing fibre too quickly can cause digestive discomfort,” says Dr Amati. Individuals with IBS may be particularly sensitive to certain high-FODMAP fibres.
The goal isn’t to ‘fibre max’, but to build intake gradually and consistently.
How to increase fibre intake safely without bloating
Experts recommend:
- Increasing fibre by 1-2g per day over two weeks
- Drinking around two litres of water daily
- Starting with lower-FODMAP fibre sources
- Gradually increasing plant variety
This gives the gut time to adapt, allowing fibre to do its job without unwanted side effects.
Living360 has previously broken down the top fibre-rich foods to eat.
Why fibre is becoming the foundation of long-term health
“For years, we’ve chased single nutrients,” says Dr Amati. “When we focus on nourishing the body through a wide range of foods, fibre stops being an afterthought and becomes the foundation of health.”
As 2026 unfolds, fibre’s rise feels less like a trend and more like a collective reset — a move toward eating in a way that supports the body for life, not just for January.
Feature image: Freepik
