Most people focus on the wrong macros
Most people focus on calories, protein, fat loss or supplements.
But one of the biggest things affecting your digestion, energy, recovery, hunger, immune system, bloating, focus and overall health is often the thing they eat the least of.
👉 Fibre.
Combined with proper hydration, fibre plays a huge role in how your body functions day to day — yet most adults are significantly under-consuming it. It’s one of the most overlooked parts of nutrition we see with the women we coach at Unit 7 in Liverpool, often hiding behind more “exciting” topics like protein or training splits.
What Is Fibre?
Fibre is a type of carbohydrate found in plant foods that the body cannot fully digest.
Unlike other carbohydrates, fibre isn’t mainly used for energy. Instead, it helps support digestion, regulate bowel movements, feed healthy gut bacteria, improve fullness and appetite control, support cholesterol and blood sugar regulation, and maintain gut and immune health.
There are two main types of fibre, and both matter.
1. Soluble Fibre
Soluble fibre dissolves in water and forms a gel-like substance in the gut.
This helps slow digestion, improve fullness, support healthy cholesterol levels, regulate blood sugar, and feed healthy gut bacteria.
Sources: oats, peas, beans, lentils, figs, apples, avocados, broccoli, carrots, potatoes, almonds.
2. Insoluble Fibre
Insoluble fibre does not dissolve in water. Its main role is helping food move efficiently through the digestive tract by adding bulk to stool.
This helps improve bowel regularity, reduce constipation, support healthy digestion, and stimulate gut movement (peristalsis).
Sources: nuts, seeds, wholegrains, potato skins, fruit skins, vegetables, beans.
What Does Fibre Actually Do?
1. Supports Gut Health
Your gut contains trillions of bacteria. Many of these play a role in digestion, immunity, hormone function, inflammation management, and even mood and mental health.
Certain fibres act as fuel for healthy gut bacteria. When these bacteria are well-fed, they produce beneficial compounds that help support the gut lining and overall health.
There’s a strong relationship between gut health, inflammation and immune response — which is why digestion problems often affect much more than just the stomach.
2. Improves Digestion & Bowel Movements
Fibre helps soften stool, add bulk, improve consistency, and stimulate movement through the gut. This helps reduce constipation, bloating and sluggish digestion.
Healthy digestion should be regular, comfortable and consistent — not painful, unpredictable, or something you constantly have to “deal with.”
3. Helps Fullness & Appetite Control
Meals low in fibre are often less filling, easier to overeat, and digested quickly.
Higher fibre meals tend to slow digestion, improve fullness, stabilise energy, and reduce cravings.
This is one reason why improving fibre intake can support weight loss and body composition goals without obsessively restricting food — something we see make a real difference for the legends we work with.
4. Supports Blood Sugar & Cholesterol
Soluble fibre can help slow the absorption of sugar into the bloodstream, improving blood sugar stability, energy levels and appetite regulation.
Fibre can also help support healthy cholesterol levels by helping remove excess cholesterol from the body.
How Much Fibre Should You Have?
Most adults should aim for roughly:
👉 25–35g of fibre per day
Yet many people barely reach half of that.
A good target: include a fruit or vegetable with most meals, choose whole foods more often, and add beans, oats, lentils, nuts or seeds regularly.
Simple wins:
- Oats at breakfast
- Fruit daily
- Vegetables at lunch and dinner
- Swapping white carbs for wholegrain versions occasionally
- Adding seeds or nuts to yoghurt or meals
What Happens If Fibre Is Too Low?
Low fibre intake can contribute to constipation, bloating, poor digestion, unstable energy, increased hunger, poor appetite control, low food volume, poor gut health, increased cholesterol, and sluggish bowel movement.
Long-term, chronically low fibre intake is associated with increased risk of bowel disease, cardiovascular disease, type 2 diabetes, and other digestive issues.
Signs Your Gut Health Might Need Attention
Some possible signs include bloating, constipation, excessive gas, stomach pain, IBS-like symptoms, low energy or fatigue, frequent illness, eczema or skin flare-ups, and food intolerances.
⚠️ Blood in stool should always be referred for medical advice.
Water Matters Too
Fibre and hydration work together. Increasing fibre without enough fluids can actually make digestion worse.
Your body is made up largely of water, and hydration affects temperature regulation, digestion, metabolism, waste removal, concentration, recovery, and physical performance.
Signs your hydration may be low:
- Headaches or migraines
- Low concentration
- Sluggishness
- Darker urine
- Dry mouth
- Fatigue
- Poor training performance
A simple guide: healthy urine should be a pale yellow most of the time.
Don’t Overcomplicate It
You do not need a “gut detox.” Most people simply need more whole foods, more plants, more water, and better consistency.
Start small. Instead of trying to overhaul everything:
- Add one extra portion of veg daily
- Include fruit consistently
- Swap low-fibre snacks for higher-fibre options
- Increase water intake gradually
- Build habits you can actually maintain
Better digestion, energy and health rarely come from extremes. They usually come from consistently doing the basics well.
Don’t Overcomplicate It
Getting fibre and hydration right sounds simple, but most people still struggle to put it into practice consistently.
That’s exactly what our nutrition coaching at Unit 7 in Liverpool is built for — practical, sustainable changes that fit around your life rather than another rulebook to follow
