Want to improve your gut health? In our spotlight series, health editor and registered nutritionist Tracey Raye highlights top health trends to bring you simple, nourishing ways to include more of the good stuff in your daily life. Looking for more nourishing inspiration? Check out our gut-healthy breakfast and more gut-friendly recipes, then explore our special gut health podcast series.


For another way to aid your digestion, see our list of high fibre foods or read our health editor's guide to how to support your gut health. Discover 10 gut health foods, the top health and wellness trends for 2024, what to eat before and after a run and how to eat 30 plants a week. Now try our best bean recipes and more nourishing recipes that help pack in your 30 plants.

How does fibre benefit your gut health?

Did you know that fibre is more than just a digestive aid that can provide relief from constipation? Fibre is also the food of choice for beneficial bacteria in the gut.

Studies suggest that fibre:

  • Feeds the beneficial bacteria in your gut, including those responsible for maintaining healthy weight, blood sugar balance, immune function and brain health.
  • Can support weight loss – especially certain soluble fibres by helping you to feel satisfied, keeping you fuller for longer after a meal.
  • Minimises spikes in blood sugar after a meal.
  • Can reduce cholesterol levels.
  • Supports the formation of healthy bowel movements, improving constipation.

Fibre in your diet

With so much research coming to light about the power of gut microbes, I try to be mindful of the little things I can do throughout the week to support my gut health. One of the practices I’ve really been enjoying is experimenting with different fermented foods. While once a bit of a mystery to my palate, I’ve found that following recipes which creatively include items like kefir, kimchi, pickles and sauerkraut have really helped me to develop my taste for these healthful foods.

I recently stepped out of my comfort zone with this lacto-fermented carrots with grain salad and I’m so glad that I did. It’s crunchy and fresh, with a satisfying earthiness from the mixed grains and a subtle sharpness from the fermented carrots.

More like this
A green platter topped with grains, slices of orange, fermented carrots and crushed green pistachio nuts

Three more ways with fibre:

Quick fibre fixes to include in your diet

Apples – eat wedges with peanut butter as a snack

Almonds – sprinkle over salads

Barley – use in place of rice

Carrots – make the fermented salad, above

Chia seeds – stir into smoothies or porridge

Dates – a great snack or post-workout pick-me-up

Kidney beans – great in chilli or bean salads

Lentils – add to soups and stews or make dhal

Oats – try one of our oat recipes

Peas – keep in the freezer for a quick fibre boost

Popcorn – toss with a little butter and spices

Raspberries – add to yogurt – frozen are fine, too

Rye bread – this dark, dense bread is packed with fibre from wholegrains

Sweet potatoes – bake whole in the skin for extra fibre

Fibre in your lifestyle

Let’s keep it real – we’re not always in a place where we can feast on gut-loving, pickle-loaded salads. Sometimes grabbing something to quell our hunger between meetings is the best we can do.

For those days, I’ve been leaning on these high-fibre bars from The Gut Stuff. They may not be a replacement for a veggie-rich meal, but they do provide a third of your daily fibre – not bad for an on-the-go snack.

The gut stuff high fibre bars on a pink background

Fibre-rich snacks we love

Are you aware of how much fibre you consume? How do you include it in your diet? Healthy meals, high-fibre snacks, supplements? Comment below and share your experience...

Tracey Raye is the health editor for olive and BBC Good Food. Tracey, MSc, is a registered nutritionist, holding a master’s degree in personalised nutrition. She is passionate about harnessing the power of all things health and wellbeing – in a way that enhances, rather than limits our lives. She covers our nourishing recipes and collections, oversees our health strategy and stays adrift of the latest health and lifestyle trends – in order to bring you the tools and inspiration you need to find what health means for you.


Check out more health spotlights here:

Health spotlight: colourful foods and antioxidants
Health spotlight: detox and rejuvenate
Health spotlight: vitamin C and your skin
Health spotlight: focus and brain health


Tracey Raye - Health Editor & NutritionistHealth Editor & Nutritionist

Tracey Raye is the Health Editor for Olive and BBC Good Food. She oversees all health, nutrition and fitness related content across the brands, including the bi-annual Healthy Diet Plan, monthly Health Edit newsletter and health column in the magazine.

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