02/07/2026
What if I told you fibre could do more than any pill on the market? 🌾
A major systematic review and meta-analysis (Reynolds et al., The Lancet, 2019) found that higher fibre intake, in the region of 30-40g a day, was associated with a significantly reduced risk of all-cause mortality, heart disease, stroke, type 2 diabetes and bowel cancer. If that were a drug, it would be worth billions.
But here’s the bit that gets missed: you can’t just go from 10g to 40g overnight, especially if you’ve got a sensitive gut, IBS or SIBO. Increase too fast and you’ll end up gassy, bloated and put off the whole thing.
Everyone’s starting point is different. That’s exactly why a one size fits all ‘just eat more fibre’ approach so often backfires and why working with a nutritional therapist to build this up properly, at the right pace for your gut, makes such a difference.
A few ways to start gently:
🌿 Track what you’re already eating - most of us underestimate
🌿 Aim for 30+ different plant foods a week (not 30 servings - 30 different plants)
🌿 Increase fibre slowly, just a couple of grams every few days
I’ve got a free 30 Plants Challenge tracker on my website to help you get started (link in bio). If your gut’s not ready for a sudden change, that’s exactly the kind of thing we can work through together 💛
📚 Reference: Reynolds A, et al. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet. 2019;393(10170):434–445.
