In the quest for optimal health, the spotlight is increasingly on the intricate ecosystem within our bodies—the gut microbiota. Enter high-fiber foods—a powerful ally in nurturing and maintaining a healthy gut, yet 91% of us aren't getting enough of this incredible superfood.
A harmonious balance in the gut is not just a key to digestive well-being but extends its influence to various facets of our health.
In this blog, we'll delve into the fascinating connection between dietary fibre for gut health and overall wellbeing and share about:
- Benefits of Dietary Fibre: The Unsung Hero
- How High Fibre Foods Nourish Our Guts and Support Overall Health
- What does 30g of fibre look like?
- Your Gut Microbiota: A Microscopic Metropolis
- Prebiotic Fibre: Taking Dietary Fibre For Gut Health to the Next Level
- Practical Tips to Increase Fibre Intake
Benefits of Dietary Fibre: The Unsung Hero
Dietary fibre for gut health goes far beyond digestive health! It is a lifesaving superfood that 91% of us aren't getting enough of in our diets (1). We should be consuming 30g daily, yet on average, we only achieve 19g daily, leaving an 11g fibre gap.
Dietary fibre comes in two forms:
- Soluble: Dissolves in water to form a gel-like substance
- Insoluble: Remains unchanged mainly throughout its journey in the digestive tract
Dietary fibre is a carbohydrate found in plant-based foods that our bodies can't digest. While it may pass through the digestive system largely intact, it is a crucial substrate for the gut microbiota.
Among fibres, one type stands out: prebiotic fibre. Found in foods like bananas, onions, and Jerusalem artichokes, these fibres are scientifically proven to feed beneficial gut bacteria.
However, chicory root fibre (inulin) is the number one source of prebiotic fibre and is widely researched for its effectiveness.
Keep reading to discover why prebiotic fibre is essential for your gut — and your overall health.
Fibre: A life-saving superfood
An analysis of 185 studies and 58 clinical trials published in The Lancet (2) tracked people for up to two decades. It found that if 1,000 people increased fibre from under 15g to 25–29g per day, it would prevent:
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13 deaths
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6 cases of heart disease
The study also found lower levels of:
- Type-2 diabetes
- Bowel cancer
- Lower weight
- Lower blood pressure
Ultimately, the more fibre people ate, the better! People were healthier and lived longer!
Read more:
- Living Beyond 100+ Years: The Secret to a Long & Vibrant Life
How Dietary Fibre Nourishes Our Guts and Supports Overall Health
As we eat high fibre foods, gut microbes ferment this indigestible material into short-chain fatty acids like butyrate — a vital fuel for colon cells.
Some key benefits of dietary fibre:
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Regular Bowel Movements: Insoluble fibre adds bulk to stools and keeps digestion on track.
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Weight Management: High fibre foods promote satiety and help control calorie intake.
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Blood Sugar Control: Soluble fibre slows glucose absorption, preventing spikes.
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Lower Inflammation: A fibre-rich diet reduces inflammation, a driver of chronic disease.
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Heart Health: Fibre binds to LDL (“bad”) cholesterol, regulates blood sugar, and supports weight — all crucial for cardiovascular well-being
Why Dietary Fibre is Vital for Your Health: Exploring 5 Key Benefits
What Does 30g of Fibre Look Like?
ith average intake at just 19g, most of us aren’t even close to getting the 30g we need. The result? Widespread issues like constipation.
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1 in 3 children and 1 in 7 adults suffer from constipation
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It costs the NHS over £200 million a year
But the effects go beyond digestion — they impact mood, immunity, and disease risk.
The image above shows what 30g of fibre looks like in food. Spoiler alert: it’s a lot!
Many high fibre foods are also high in carbs and calories. (And let’s be honest — a bit bland too.)
The good news? There’s a delicious, low-calorie way to increase fibre intake without loading up on heavy meals.
As mentioned above, a shocking 91% percent of people aren't getting enough fibre in their diets, causing a wide range of health issues.
Read more:
With the average intake of dietary fibre is just 19g, and we should aim for 30g, what does 30g of fibre look like? Here's an example in the image below:
The above image is an example of 30g of fibre - what we should aim to achieve daily.
As you can see, many of these foods are high in carbs and, combined, high in calories. (We have a solution for boosting your fibre intake that's low in carbs and calories; all will be revealed below - keep reading!).
(And, let's face it, they're also a bit bland, boring, and blah, too.)
The Gut Microbiota: A Microscopic Metropolis
Your gut is home to trillions of microorganisms — your gut microbiota. These bacteria, fungi, and viruses support everything from digestion to mental health.
A fibre-rich diet creates diversity in your microbiome — a key marker of overall health.
Adding more dietary fibre for gut health (and overall health) helps this ecosystem flourish, building a resilient gut that supports immunity, energy, and mood.
Prebiotic Fibre: Taking Dietary Fibre to the Next Level
Prebiotic fibre goes beyond basic fibre. It actively feeds the beneficial bacteria that live in your gut.
With over 4,000 published studies, prebiotic fibre (especially chicory root fibre, otherwise known as inulin) is one of the most researched gut-supporting nutrients.
Here’s why that matters:
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70% of your immune cells live in the gut
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Gut health = whole body health
And when it comes to results, ió Gut Health Drink is changing the game.
The Science Behind ió
Talk about overall health...
ió Gut Health Drink (formerly marketed as ió fibrewater) is the UK’s only clear, science-backed fibre supplement drink infused with prebiotic fibre.
In a study from University of Roehampton, participants drank one bottle of ió daily for 30 days and reported:
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Improved depression, anxiety, and sleep
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Slower blood sugar spikes
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Lower blood pressure
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Weight loss
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Better cognitive function
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Less stress, more balance
And a Glasgow Caledonian University (GCU) study confirmed it significantly increases beneficial gut microbes.
You can read about the Roehampton ió study here.
Furthermore, Glasgow Caledonian University (GCU) found that ió fibrewater significantly increases friendly gut microbes (probiotics).
Read more:
- ió GCU study and its proven results here
- Prebiotics Vs Probiotics: What's the Difference?
12-Day ió Challenge Results
The above is based on 41 participants drinking one bottle of ió daily for 12 days.
Take the Challenge yourself to experience the difference drinking a bottle of ió daily for just 12 days by clicking here.
Move Over Brown – There's a New Fibre In Town
If you're looking for an easy (and delicious!) way to boost your fibre intake and support, look no further!
ió Gut Health Drink is a multi-award-winning [prebiotic fibre]-infused [fibre supplement drink] that ticks all the boxes for great taste and health. Plus, it's crystal clear, too!
Every bottle of ió Gut Health Drink delivers:
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✅ 20% of your recommended daily intake of [dietary fibre for gut health] (6g)
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✅ 100% of your daily recommended [prebiotic fibre] (4.5g)
You can buy ió here with free shipping to the UK Mainland.
Practical Tips for Boosting Fibre Intake
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Whole Foods are Key: Incorporate whole, unprocessed foods into your diet. Fruits, vegetables, whole grains, legumes, nuts, and seeds are excellent sources of dietary fibre.
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Diversify Your Plate: Aim for a variety of high fibre foods to ensure you're getting a broad spectrum of nutrients and promoting diversity within your gut microbiota.
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Gradual Changes: Increase fibre intake gradually to allow your digestive system to adjust. Sudden, significant changes may lead to bloating or discomfort.
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Stay Hydrated: Fibre absorbs water, so staying well-hydrated is essential to help prevent constipation and support fibre movement through the digestive tract.
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Drink a bottle of ió Gut Health Drink daily: Drinking one bottle of ió daily increases your fibre intake by 20% (6g) and provides 100% of your daily prebiotic fibre intake. It's a great, easy, and delicious swap-up from other beverages.
Conclusion
As our understanding of the intricate relationship between diet and gut health deepens, the importance of dietary fibre for gut health comes to the forefront.
Beyond its role in promoting regular bowel movements, prebiotic fibre potently supports a flourishing gut microbiota, contributing to overall health and well-being.
By embracing a diet rich in diverse, plant-based foods, we nurture our bodies and cultivate a thriving ecosystem — the key to a resilient and robust gut.
If you want to increase fibre intake and get great gut health support easily and enjoyably, ió Gut Health Drink provides an easy, delicious solution.
Get 15% off your next order of ió by using the code 'FIBRE15' at the checkout. Click here to buy!
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(1) National Diet and Nutrition Survey, Public Health England, Food Standards Agency 2015-2016
(2) Carbohydrate quality and human health: a series of systematic reviews and meta-analyses, The Lancet, January 10, 2019
