Bridging the Fibre Gap in our Diets
Protein has seemed to dominate the limelight in recent years however, another essential nutrient deserves more attention, fibre. Despite high-fibre diets being linked with a lower risk of numerous diseases such as heart disease, stroke and type-2 diabetes, most people in Ireland don’t eat enough.
Fibre is essential for a healthy and resilient gut microbiome and plays an important role in keeping you full and satisfied after eating. However, in 2025, the National Adult Nutrition Survey (NANS) conducted by the Irish Universities Nutrition Alliance (IUNA) (Ireland’s national survey on diet and eating habits), found that fibre intake across all age groups in Ireland falls well below the recommended fibre intake. Let’s take a closer look at what fibre is, why it’s so important for our health, how much we actually need, and how to incorporate fibre into your diet to close that fibre gap.
What is Fibre?
Dietary fibre is a type of carbohydrate found in plant-based foods like fruits, vegetables and grains. Most carbohydrates in our diets are broken down in the gut and absorbed before being used for energy. However, fibre is not digested like other nutrients. It passes through the large intestine where it is broken down by our gut microbes through fermentation. The gut microbes then use this as their main energy source.
There are two main types:
Soluble fibre dissolves in water and forms a gel-like substance. It can help lower blood cholesterol and glucose levels. Sources include oats, apples, citrus fruits, and legumes.
Insoluble fibre adds bulk to the stool and helps food pass more quickly through the gut. It’s found in wholegrains, nuts, seeds, and the skins of fruits and vegetables.
Both types are important and are usually found together in whole foods.
How Much Fibre Do We Need?
The current recommended daily intake for fibre in Ireland, in line with EFSA (European Food Safety Authority) guidelines, is 30 grams per day for adults. This is based on a strong body of evidence suggesting that higher fibre intakes can protect against heart disease, stroke, type 2 diabetes and bowel cancer. However, data from the 2025 NANS survey, shows that the average intake for Irish adults is 18 grams per day. So, how do we close this fibre gap?
Simple Ways to Boost Fibre Intake:
Here are some simple ways you can boost the overall fibre intake in your diet:
Choose wholegrains: Opt for wholegrain/wholemeal carbohydrates sources such as wholemeal bread, brown rice and pasta, oats and potatoes with the skins on.
Eat more pulses: Beans, lentils, and chickpeas are rich in both fibre and protein. They can be great to bulk up meat-containing dishes or by themselves e.g. lentil bolognaise or half beef half lentil bolognaise.
Add fruit and veg to every meal: Aim for you 5-7 fruit and vegetables (fresh or frozen) per day, especially those with the skins on.
Choose high-fibre snacks: Choose snacks such as nuts, seeds, and fruit to boost fibre intake and keep you feeling fuller for longer in between meals.
Check food labels: Products with at least 3g fibre per 100g are considered a “source of fibre” and those containing at least 6g fibre per 100g are considered “high fibre”.
Start small: Small, gradual increases in fibre intake are best, as too much too soon when your gut isn’t used to it can cause GI disruptions. My increasing your fibre intake slowly, there will be big differences in the long-term.
Click here to try out our delicious “Vegoada” recipe from our latest culinary concept, Casa De Sul. This is a vegetarian take on Brazil’s national dish, Fejoada. It is a heart Brazilian black bean stew, that contains over half of your recommended daily fibre intake!