Eating enough fibre could significantly improve overall health, extend lifespan and protect brain function, yet most people worldwide are still falling short of recommended intake.
Fibre-rich foods such as wholegrains, fruits, vegetables, pulses, nuts and seeds have been linked to lower risks of heart disease, stroke, type 2 diabetes, colon cancer and cognitive decline. Emerging research also shows fibre plays a key role in strengthening the gut microbiome and supporting the gut-brain axis, which influences brain health and memory.
Experts say fibre fuels beneficial gut bacteria, producing short-chain fatty acids like butyrate that help protect the gut lining, reduce inflammation and support brain function. Studies have found that people with higher fibre intake have a 15–30% lower risk of early death compared to those who consume the least.
Despite its benefits, fibre deficiency remains widespread. In the US, over 90% of adults fail to meet daily fibre recommendations, while more than 90% of UK adults also fall short.
Recent studies have linked higher fibre intake to better cognitive performance and a lower risk of dementia. A randomised trial also found that participants who consumed prebiotic fibre supplements showed improved memory and cognitive scores within three months.
Health experts recommend aiming for around 25–30 grams of fibre daily by increasing plant-based foods, choosing wholegrains over refined options and adding fibre-rich snacks such as fruits, nuts and seeds.
Researchers say boosting fibre intake is one of the simplest and most effective dietary changes people can make to improve long-term health and brain function.
