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Most people are aware they need a certain amount of fibre in their diets. But the reasons why? They can be a little less clear. So here's everything you need to know about this essential macronutrient

Roughage, bulk, the stuff that ‘keeps you regular’; however you describe fibre, it’s one f-word you need to use every single day. Fibre is essential for everything from helping to maintain a healthy digestive system, to reducing the chances of cancer and heart disease. This often-overlooked macronutrient – which receives far less attention than the big-hitting proteins, carbs, and fats of this world – is found in plant-based foods. In fact, it’s the part of the plant that doesn’t get digested in your small intestine. “Instead, fibre makes its way to the large intestine or colon,” says Rob Hobson, head of nutrition at Healthspan – who adds that foods such as oats, peas, potatoes, beans, vegetables, nuts and seeds are all rich sources.

Hobson explains different fibres do different things: “Some swell to help the transit of waste through the gut; others can act as prebiotics, helping gut bacteria to flourish; and some have other benefits, such as binding with cholesterol to help remove it from the body.”

Eli Brecher, nutritionist and founder of Eli Brecher Nutrition, explains that we should be aiming for around 30 to 40 grams of fibre every day. The average intake in the UK, however, is around the 18g mark – despite the fact it’s not too hard to hit the recommended fibre figure. For context, one medium apple contains over 4 grams of fibre, a medium-sized baked potato contains a further 4 grams and 100g of boiled lentils contains 8 grams of the good stuff.

Not convinced? Here’s why you need it – and how to get more…

Fibre keeps you regular