A smarter Way to Start the Year

Why Fibre Matters More Than You think

January often comes with pressure to reset, detox or overhaul everything at once. But one of the most powerful ways to support health in the year ahead is far simpler: adding back what most of us are missing. And right at the top of that list is fibre.

Almost All of Us Are Fibre Deficient

Recent UK dietary data from the National Diet and Nutrition Survey (NDNS) show that around 96% of adults and older teenagers in the UK are not meeting the recommended intake of 30g of fibre per day, meaning only around 4% reach the target. Average intakes sit closer to 18g per day, well below levels associated with optimal health.

This matters because fibre doesn’t just support digestion – it plays a foundational role in blood sugar balance, cholesterol regulation, gut health and long-term metabolic resilience.

What Fibre Actually Does (and Why We Need Both Types)

Fibre is the part of plant foods that we don’t digest, but our bodies – and especially our gut microbes – rely on it in different ways. There are two main types, and both are important:

Most people fall short not only on total fibre intake, but also on fibre diversity, meaning they miss out on the full range of benefits these fibres provide.

Why Modern Diets Fall Short

Even people who eat what they consider a balanced diet often struggle to reach fibre targets. The NDNS highlights a continued reliance on refined grains and ultra-processed foods, alongside lower intakes of whole grains, legumes, vegetables and seeds.

Research from the Food Foundation also shows that many adults significantly underestimate how much fibre they should be eating, with awareness lagging behind public health recommendations.

Perhaps the biggest barrier, however, is consistency — which is why sustainable, repeatable habits matter more than short-term motivation.

A Simple New Year Habit That Actually Sticks

Rather than changing everything at once, evidence increasingly supports the value of small, consistent dietary additions that are easy to maintain long term.

Seeds are a particularly effective option. They are naturally rich in both soluble and insoluble fibre, while also providing plant protein, omega-3 fatty acids and essential minerals. Because they can be added easily to everyday meals, they offer a practical way to improve overall dietary quality without restriction or complexity.

Over weeks and months, this kind of simple daily habit can quietly support digestion, energy levels and metabolic health –making it an ideal place to start as we move into the new year.

Try this this week