Navigating the “Fibre Gap” Without Gut Distress
By Dave Nelson
There is a familiar scene emerging on the natural health shop floor these days: customers are getting genuinely excited about dietary fibre. First of all, I am thrilled that there is a notable increase in people talking about fibre again. But, as with anything in our industry, nuance and mentorship are required to help customers bridge the gap between their current intake and the recommended daily targets. This is where we come in.
Ensuring a happy gut, one step at a time
To get right to the point, customers aren’t just talking about fibre; many are actively trying to “fibremaxx”—an online trend dedicated to maximizing fibre intake, fuelled largely by TikTok.
I am all for an increase in fibre and am personally concerned about the low intake that is regularly reported across most demographics. However, the addition of fibre often doesn’t go as planned: instead of feeling better, many show up at my store confused. They did what the internet said, but now they’re dealing with bloating, gas, or cramps—classic signs of an unhappy gut. The mistake is rarely the fibre itself. It’s the assumption that the amount aimed for is one that can be achieved overnight.
Research suggests that fibre works best when it is increased gradually. Large systematic reviews and meta-analyses have consistently linked a higher fibre intake with better long-term health outcomes (for example, there is a much lower risk for heart issues across multiple cardiometabolic endpoints). But benefits tend to show up when fibre intake is a steady lifestyle pattern—not a well-meaning but short-lived change in intake.
Fibre made simple
At our store, we use the practical benchmark often used by nutritionists: 14 g per 1,000 kcal, commonly communicated as 25 g per day for women and 38 g per day for men. Sometimes when customers encounter a problem with taking more fibre and “failing” to hit this target, it is because they are trying to teleport to it instead of titrating up to it.
So, how do we advise our customers (and ourselves) to gradually build up fibre intake?
Build a ramp
Add one fibre-rich serving to your day (we often suggest 3 to 5 g) and maintain it for several days to a week before adding another serving. If symptoms arise, stabilize before adding the next serving.
Use whole foods as the foundation
Oats, barley, berries, vegetables, nuts, seeds, beans, and lentils bring a mix of both main fibre types—soluble and insoluble—and food structure. Fibre from bars and drinks can be useful, but they are easy to overdo, especially when stacked on top of one another.
Spread it out
A single “fibre bomb” breakfast can ferment like a volatile chemistry experiment. The same total amount of fibre is often tolerated much better when spread across meals, which also continues to nourish the microbiome throughout the day.
Hydrate on purpose
Fibre pulls in water. This might be the most important rule: without enough fluid, constipation and cramping can worsen rather than improve. I always tell customers to pre-hydrate their fibres (mix with water and let sit) before consuming them, rather than swallowing them dry or with just a sip.
As the body of fibre research grows, I continue to be a big fan of supplementation. It adds a controllable option—especially for people who struggle to get enough through food. Psyllium fibre is a prime example: it’s been shown to improve chronic constipation and reduce low-density-lipoprotein cholesterol (the “bad” type”). While I am very confident in suggesting it, it is also one of the fastest ways to overshoot if someone starts big. The advice we give is to start low, always take with water, and add more gradually.
Pre-existing issues
Some customers with pre-existing gut issues will definitely need mentorship. If a customer has significant IBS symptoms, an active IBD flare, gastroparesis, or a history of strictures or obstruction, “more fibre” may not always be the solution.
The “hidden” layer: mucus
With the evolving science, it is becoming clear that there is a lot going on inside our gut. For example, there is a physical layer many people never hear about: the mucus layer. This is a living interface that helps keep microbes at a respectful distance while allowing chemical communication between our food, the microbiome, and the brain.
In a well-fed system, microbes mostly live off dietary substrates (fibre), though some specialized species importantly eat mucus to stimulate turnover (e.g., Akkermansia mucinophila). However, in fibre-starved guts, we notice a shift in the general gut microbiome toward consuming host mucus glycoproteins very aggressively. Unfortunately, this contributes to barrier erosion and a greater susceptibility to pathogen-driven inflammation. This is due to the “fibre gap”—the difference between how much we need and how much we actually eat.
Filling that gap with good fibre is vital to long-term health on every scale. The practical takeaway is simple: consistency matters. A steady supply of diverse fibres helps keep the microbial economy working for the host, not eating the host. Start slow, ramp up, use whole foods, spread it out, supplement, hydrate, and repeat. Let’s keep the fibre conversation going and keep the guts of our customers healthy and happy!
Why fibre matters beyond “regularity”
Fibre is not just roughage; it’s also microbial fuel. When gut microbes ferment fibres in the colon, they produce short-chain fatty acids—especially acetate, propionate, and butyrate. These metabolites are central to how diet and microbes talk to human physiology, including gut barrier and immune signalling. Importantly, butyrate is also a key fuel in the colonic environment and is often highlighted in discussions of barrier resilience.