When someone mentions “fibre,” what comes to mind? Perhaps it’s the idea that fibre is the ultimate key to good health—a repeatedly heard belief. But is more fibre always better? The answer isn’t as straightforward as you might think.

For many, eating fibre-rich foods can be a helpful way to support digestion and overall wellness. However, fibre isn’t a one-size-fits-all solution and overloading it without tuning into your body’s needs might do more harm than good. Here’s what you need to know about eating smart when it comes to fibre.

Do You Really Need All That Fibre?

The perception that fibre is essential for human health is deeply ingrained in modern dietary advice, but it’s worth considering another perspective. If we look at our ancestors, their daily diets didn’t revolve around loading up on fibre year-round.

Historically, paleo diets would’ve incorporated fibre seasonally. Northern European and North American foragers weren’t gathering 50-100 grams of fibre daily from tropical fruits and plants. Instead, they might have consumed more fruit in the summer to build reserves for winter, when they burned through fat stores for survival.

But modern times have changed everything. “Winter” never arrives. The abundance of food year-round means we no longer go through periods of shedding excess fat, which throws our bodies’ natural balance off track.

What About Fibre Requirements?

Contrary to popular belief, humans do not need fibre. Science supports this. A 2007 study by Kok-Yang Tan and Francis Seow-Choen challenges traditional fibre-focused nutritional recommendations, showing that we can survive healthily without it.

And yes, you may be wondering, “What about the argument for living on plant-based proteins and fats?” While it’s possible for some, not everyone can depend solely on plant-based sources for their nutritional needs. For certain people, animal protein and fat are truly life-sustaining essentials. A diet that works wonders for your favourite influencer might not work for your unique body.

Here’s the bottom line: Protein and fat are essential because we wouldn’t survive without them. Fibre, on the other hand, enhances the quality of life for some, but it isn’t universally indispensable.

Take a Personalized Approach

The key takeaway? Personalization. What works for someone else won’t necessarily work for you. The modern diet isn’t about following the latest health trends or filling your plate with fibre-rich foods. It’s about listening to your body, deciphering its signals, and fueling it in a way that genuinely supports your well-being.

Start by asking yourself:

• Does too much fibre leave me feeling bloated, sluggish, or abdominal pain?
• Do I notice digestive improvements when I eat specific sources of fibre like oats or vegetables or when I minimize fibre?
• Am I balancing fibre intake with healthy proteins and fats?

Taking these extra steps can help you avoid blindly believing the “more is better” mantra when it comes to fibre.

Quality Over Quantity

Rather than loading up on heaps of fibre, prioritize the quality of the fibre sources you consume. Fruits, vegetables, lentils, and nuts are excellent starting points. But remember, the amount that works best for your body depends on your unique dietary needs.

It’s also worth noting that fibre’s bioavailability (or how well your body absorbs and uses it) varies depending on the source, preparation methods, or your unique ability to process it in your body. For example, certain fibres found in unprocessed fruits are easier for our bodies to digest compared to overly processed, fibre-enriched snack bars.

If you’re curious to dig deeper into this, studies on the bioavailability of different fibre types point to the importance of consuming whole, minimally processed foods that your body can metabolize effectively.

Beyond Fibre—The Bigger Picture

Eating smart isn’t just about fibre; it’s about crafting a well-rounded diet rich in diverse nutrients that YOUR body can handle. Healthy fats from avocados, nuts, and seeds or proteins from meats, fish, and legumes can form the core of a truly nourishing diet – but you decide based on your symptoms – not general nutrition research or recommendations.

We didn’t just evolve as a species eating meat—we evolved BECAUSE of it. While fibre and plant-based foods have their place, humans thrive when we consume food that delivers what our bodies truly require.

Striking the Right Balance

Here are some tips to ensure your diet is balanced and nutrient-dense:

1. Variety is Key: Incorporate a wide range of whole foods—don’t rely solely on fibre to meet all your nutrition needs.
2. Seasonal Eating: Pay attention to nature and eat seasonally whenever possible. It benefits both your health and the planet.
3. Listen to Your Body: No two bodies are identical. Pay attention to how you feel after meals and make adjustments accordingly.
4. Moderation: Avoid overloading on fibre for the sake of chasing a single health trend. Adequate nutrition is about balance, not extremes.

Wrapping Up—Smart Fibre Eating

Fibre is neither an ultimate hero nor a villain. It has its place in a holistic, balanced dietary approach—but it’s not the universal magic cure for everyone’s health concerns.

The next time you consider increasing your fibre intake, consider what feels right for your body. Listen, learn, and adjust as needed. And as always, remember that balance is key—not just in how much you eat but also in the variety of nutrients you choose to fuel yourself with.

Want to explore your diet further? Check out resources and insights like this in my book Ancestral Wisdom for Modern Healing, or learn more about the role of fibre in health with our collection of expert-backed studies on bioavailability and beyond.

Your health is personal, and your diet should be too.