Could increasing your fibre intake help support a healthier body composition from the inside out?
A new 2026 study published in Obesity Research & Clinical Practice has added to the growing body of evidence showing just how important dietary fibre is for metabolic and gut health.
Researchers found that adults consuming 25–35g of fibre per day had 7.6% lower adjusted visceral fat volume compared with those consuming under 15g per day.
While the study does not prove cause and effect, it highlights another important association between higher fibre intake and better overall health outcomes.
And for many people, it raises an important question:
Are we getting enough fibre in our diets?
What Is Visceral Fat?
Visceral fat is the fat stored deep inside the abdomen around internal organs such as the liver, pancreas and intestines.
Unlike subcutaneous fat, which sits just under the skin, visceral fat is more metabolically active. Higher levels of visceral fat have been linked with poorer metabolic health markers, including blood sugar imbalance, insulin resistance and increased inflammation.
This is why visceral fat is often discussed in relation to metabolic health, not just appearance.
It is also why everyday lifestyle habits matter.
Sleep, stress, movement, hydration and diet all play a role in supporting long-term health. Within that bigger picture, fibre intake is becoming an increasingly important area of interest.
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What Did the 2026 Fibre and Visceral Fat Study Find?
The 2026 study analysed dietary fibre intake and visceral fat volume in adults aged 20–59.
Researchers compared different fibre intake groups with adults consuming under 15g of fibre per day.
The findings showed:
- Adults consuming 15–25g of fibre per day had 4.1% lower adjusted visceral fat volume
- Adults consuming 25–35g of fibre per day had 7.6% lower adjusted visceral fat volume
- Adults consuming over 35g of fibre per day had 6.8% lower adjusted visceral fat volume
The strongest association was seen in the 25–35g per day group.
The study also suggested that the association was stronger in women, making the findings especially relevant for women seeking realistic ways to support gut health, fullness, and metabolic wellbeing.
However, it is important to be clear: this was a cross-sectional study.
That means it can show a link, but it cannot prove cause and effect. Fibre should not be seen as a magic solution for fat loss. Instead, it should be viewed as one valuable part of a healthy daily routine.
Why Fibre Matters for Women Aged 30–60
For many women, the years between 30 and 60 can bring noticeable changes in digestion, energy, hormones, appetite and body composition.
Busy schedules, work, family life, perimenopause, menopause, stress and inconsistent meals can all make it harder to prioritise nutrition.
This is also the stage of life when many women begin looking for sustainable wellness habits rather than quick fixes.
Fibre is one of those habits.
Getting enough fibre may help support:
- Digestive regularity
- A healthier gut microbiome
- Fullness and satiety
- Better daily food choices
- Healthy blood sugar responses
- Long-term metabolic wellbeing
The challenge is that many adults simply do not get enough fibre every day.
How Much Fibre Do Adults Need Each Day?
Adults are generally encouraged to aim for around 30g of fibre per day as part of a healthy, balanced diet.
In real life, that can be difficult. In fact, according to the National Diet and Nutrition Survey, a whopping 91% of adults and 96% of children aren't getting enough fibre in their diets.
A typical day of lower-fibre meals, quick snacks, refined carbohydrates and limited plant foods can leave a significant fibre gap. Over time, that gap may affect digestion, fullness and gut microbiome support.
The good news is that improving fibre intake does not require an extreme diet overhaul.
Adding more vegetables, beans, lentils, oats, wholegrains, nuts, seeds, and prebiotic fibre can help you move closer to your daily fibre goal in a simple and sustainable way.
Small daily changes can help.
That’s where prebiotic fibre becomes especially interesting.
What Is Prebiotic Fibre?
Prebiotic fibre is a type of fibre that feeds beneficial bacteria in the gut.
Your gut is home to trillions of microorganisms, often called the gut microbiome. These microorganisms play an important role in digestion, immune function, nutrient metabolism and overall well-being.
Prebiotic fibre acts like nourishment for the beneficial bacteria already living in your digestive system.
A simple way to understand it is this:
Probiotics are beneficial bacteria.
Prebiotics are the special food that helps beneficial bacteria thrive.
Prebiotic fibres are found naturally in foods such as chicory root, onions, garlic, asparagus, bananas, oats, beans and legumes.
For a deeper explanation, read: The Essential Role of Dietary Fibre for Gut Health and Prebiotic Fibre in Gut and Overall Health
Why Prebiotic Fibre Supports Gut Health and Fullness
Fibre does far more than support regular digestion.
Prebiotic fibre helps support the gut microbiome, which is increasingly recognised as an important part of overall health and wellbeing.
For women focused on gut health, weight management and feeling better day to day, fibre can be especially valuable because it supports fullness.
When you feel fuller for longer, it may be easier to manage snacking, cravings and portion sizes as part of a balanced lifestyle.
This does not mean fibre replaces healthy meals, movement, sleep or medical advice. But it can make a healthy routine feel more achievable.
Prebiotic fibre can support:
- Gut-friendly bacteria
- Digestive regularity
- Satiety and fullness
- Healthier daily food choices
- A more balanced gut health routine
If you are wondering whether your body may be asking for more prebiotic support, read: 6 Signs You Need Prebiotics Fibre and Prebiotics for Gut Health: How to Know If Your Gut Is Asking for Help
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The Link Between Fibre, Gut Health and Weight Management
Many women want to support a healthy weight without relying on extreme diets, restrictive plans or short-term fixes.
This is where fibre becomes especially important.
Fibre-rich foods tend to be more filling, which may help support appetite regulation. Prebiotic fibre also supports beneficial gut bacteria, which play a role in digestive and metabolic health.
While no single food or drink can guarantee weight loss, increasing fibre intake can be a smart part of a wider weight management strategy.
That strategy may include:
- Eating more plant-based foods
- Prioritising protein
- Moving regularly
- Sleeping well
- Managing stress
- Staying hydrated
- Supporting the gut microbiome
- Building consistent daily habits
For a natural gut health perspective, read: Prebiotic Fibre vs Weight Loss Injections: A Natural Gut Health Approach to Weight Management
Why It Can Be Hard to Get Enough Fibre Every Day
Most people know fibre is good for them.
The problem is consistency.
Between work, family, travel, school runs, meetings, social events and busy mornings, it is easy for nutrition to become rushed or repetitive.
Many women start the day with coffee, grab something quick for lunch and then realise by evening that they have eaten very little fibre.
That is why convenience matters.
The best healthy habits are the ones you can actually stick to.
A simple daily fibre habit can help close the gap without making your routine feel complicated.
A Simple Way to Increase Fibre Intake: ió Gut Health Drink
If you are looking for an easy way to support your daily fibre intake, ió Gut Health Drink is designed to fit naturally into your routine.
Each bottle contains:
- 6g of dietary fibre
- 20% of your daily fibre intake
- 100% daily prebiotics
- Only 21 calories
- No added sugar
- No artificial ingredients
It is a crystal-clear, refreshing prebiotic fibre drink created to support gut health in a way that feels simple, enjoyable and easy to repeat.
You can enjoy it with breakfast, keep it chilled for an afternoon reset, or make it part of your daily wellness ritual.
It is not about replacing whole foods.
It is about making fibre easier to include consistently.
Explore the ió Gut Health Drink range at loveio.co
What Makes ió Different?
ió Gut Health Drink was originally studied by food science researchers at Glasgow Caledonian University under its previous name, ió fibrewater.
The study found that ió significantly increased friendly gut microbes, including Saccharomyces boulardii and Bacillus coagulans, within 48 hours when compared with regular flavoured water.
ió fibrewater has since been rebranded as ió Gut Health Drink, but the focus remains the same: making prebiotic fibre easier, tastier and more convenient to enjoy every day.
This means ió doesn’t just help you increase your fibre intake. Its prebiotic fibre blend has also been shown to help feed and support the friendly microbes that play such an important role in gut health.
Fibre, Fullness and Daily Habits
The most powerful wellness changes are often the ones that feel small enough to do every day.
Adding more fibre is not about perfection. It is about progress.
You might start by adding an extra portion of vegetables to lunch, switching to oats at breakfast, adding lentils to soup, or enjoying a prebiotic fibre drink as part of your daily routine.
Over time, these small habits can help support digestion, fullness and gut health.
Because fibre helps support satiety, it may also help some people feel more in control of snacking and overeating.
For women who want to feel lighter, more balanced and more consistent with their wellbeing routine, fibre is a simple place to start.
How to Increase Fibre Intake Without Feeling Overwhelmed
If you are not currently eating much fibre, increase your intake gradually. Adding too much too quickly may cause temporary bloating or digestive discomfort.
Here are simple ways to increase fibre intake.
Add Fibre to Breakfast
Choose oats, chia seeds, berries, wholegrain toast or fruit with the skin on.
Build Fibre Into Lunch
Add beans, lentils, chickpeas, salad vegetables or whole grains to your lunch.
Upgrade Your Snacks
Choose nuts, seeds, fruit, oatcakes or hummus with vegetable sticks.
Drink More Water
Fibre works best when you are well hydrated.
Make It Convenient
Keep an ió Gut Health Drink chilled and ready for busy days when your fibre intake needs extra support.
Is ió Gut Health Drink Right for Your Routine?
ió Gut Health Drink may be a helpful daily option if you:
- Want to support your gut health
- Struggle to reach your daily fibre target
- Prefer drinks with no added sugar
- Want a low-calorie fibre option
- Are building a more consistent wellness routine
- Want a simple prebiotic habit that fits into real life
For women aged 30–60, it can be an easy way to support gut health while working toward broader wellness goals.
Healthy living does not need to feel extreme.
Sometimes, the most effective habit is the one you can repeat every day.
Looking for an Easy Way to Increase Fibre Intake?
If you’re trying to support your gut health and increase your daily fibre intake naturally, ió Gut Health Drink makes it simple.
Use code FIBRE15 for 15% off your order and start supporting your gut health today.
Explore our range of prebiotic fibre drinks and learn more at loveio.co
Conclusion: Small Fibre Habits Can Support Bigger Wellness Goals
The 2026 study adds to a growing conversation around fibre, visceral fat and metabolic wellbeing.
Adults consuming 25–35g of fibre per day had the strongest association with lower adjusted visceral fat volume compared with those consuming under 15g per day.
For women aged 30–60, this is a powerful reminder that small daily nutrition habits can support bigger health goals over time.
Fibre is not a quick fix.
It is a foundation.
By eating more fibre-rich foods and adding convenient prebiotic support through ió Gut Health Drink, you can make gut health a simple, sustainable part of your daily life.
Your gut health routine starts with one small habit.
Make fibre part of yours.
FAQs
Can fibre reduce visceral fat?
A 2026 study found that higher fibre intake was associated with lower visceral fat volume. However, the study does not prove that fibre directly reduces visceral fat. Fibre is best viewed as one part of a healthy lifestyle that includes balanced nutrition, movement, sleep and stress management.
How much fibre should women eat per day?
Adults are generally encouraged to aim for around 30g of fibre per day. Many people do not reach this amount, so gradually increasing fibre through foods and prebiotic fibre drinks may help support daily intake.
What is prebiotic fibre?
Prebiotic fibre is a type of fibre that feeds beneficial bacteria in the gut. It helps support the gut microbiome and can be found in foods such as chicory root, onions, garlic, asparagus, oats, beans and legumes.
Does fibre help with fullness?
Yes, fibre can help support satiety, which means it may help you feel fuller for longer. This can be helpful for people who want to support healthier snacking habits and appetite balance.
Is ió Gut Health Drink good for increasing fibre intake?
ió Gut Health Drink provides 6g of dietary fibre per bottle, which contributes 20% of daily fibre intake. It also provides 100% daily prebiotics, making it a simple way to support gut health alongside a balanced diet.
Can I drink ió Gut Health Drink every day?
ió Gut Health Drink is designed to be enjoyed as a daily gut health ritual. If you are new to fibre, it is best to increase your intake gradually and drink enough water throughout the day.
Is prebiotic fibre the same as probiotics?
No. Probiotics are beneficial bacteria, while prebiotics are fibres that feed beneficial bacteria already living in your gut. Both are connected to gut health, but they work in different ways.
What is the easiest way to get more fibre?
The easiest way to get more fibre is to combine fibre-rich foods with simple daily habits. Add vegetables, oats, beans, lentils, fruit, nuts and seeds to meals, and consider a convenient prebiotic fibre drink such as ió Gut Health Drink.
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References
Bo J, Yang M, Ru Q, Guo X. Association between dietary fiber intake and visceral fat volume: A cross-sectional study based on NHANES 2011–2018. Obesity Research & Clinical Practice. 2026;20(1). Available at: https://www.sciencedirect.com/science/article/abs/pii/S1871403X26000037
Department of Health and Social Care & Office for Health Improvement and Disparities. National Diet and Nutrition Survey. GOV.UK. Available at: https://www.gov.uk/government/collections/national-diet-and-nutrition-survey
Glasgow Caledonian University. GCU food scientists drink in success. Published 14 November 2022. Available at: https://www.gcu.ac.uk/aboutgcu/universitynews/gcu-food-scientists-drink-in-success
