Fibre: the unsung hero of healthy eating
As part of the Fibre February initiative led by the Food and Drink Federation, allmanhall are encouraging catering teams across all sectors to place fibre at the centre of their menus, as a critical pillar of health, wellbeing and long-term impact.
From reducing chronic disease to supporting cognitive function and behaviour in schools, fibre delivers significant benefits. But despite this, the UK population is drastically under-consuming it – and this has real consequences, especially for vulnerable groups such as school children and older adults.
A nation falling short - the case for urgent action
Government guidelines say that we should be getting 30g of fibre per day. Children aged 5 to 11 should be getting 20g, and teenagers 25g. Yet average intake sits stubbornly low – at 19g for adults and less than 15g for children, according to the NHS.
The health implications of this are significant. Adequate fibre intake has been shown to reduce the risk of heart disease, stroke, type 2 diabetes and bowel cancer. In fact, a review published by the World Health Organisation found that people with the highest fibre intakes had up to 24% lower risk of premature death compared to those with the lowest.
But fibre isn’t just about chronic disease prevention. It plays a vital role in digestion, weight management, and blood sugar control. It feeds the gut microbiome – the trillions of microbes living in our digestive systems, which we now know are intimately linked to immune function, inflammation, and even mood.
What is fibre?
Fibre is a carbohydrate, but unlike other forms of carbohydrates, fibre is not digested in the small intestine. Instead, it carries on through the digestive tract into the large intestine, helping to regulate the body’s use of sugars, keeping hunger and blood sugar in check.
It’s no surprise that fibre is found in plant-based foods, such as wholegrains, beans, nuts, fruit and vegetables, with each containing different types of fibre.
The microbiome moment - fibre's critical role in gut health
As reported recently by the BBC, the study of the gut microbiome has become one of the most exciting areas of nutrition science. This vast internal ecosystem helps regulate not only digestion, but also mental health, immune responses, and brain development. But it relies on one vital input to stay healthy: fibre.
Fibre acts as a prebiotic, feeding beneficial bacteria in the colon. These microbes then produce short-chain fatty acids that protect against disease and support a healthy gut lining. Without fibre, this delicate ecosystem falters – and the effects can ripple throughout the body.
For caterers in schools, care homes, and hospitals, this is a crucial insight. What is served has the power to either support or undermine this internal health system – especially for the most vulnerable, whose diets may already be limited.
Breakfast, behaviour and the fibre factor
One key opportunity to increase fibre intake, especially in education settings, is at breakfast. According to The Food Foundation, 4 million children in the UK live with food insecurity, and many are arriving at school hungry. The implications are serious: poor concentration, behavioural issues, and lower academic performance.
As highlighted in allmanhall’s breakfast blog, a trial by the University of Sheffield’s Institute for Sustainable Food found that providing high-fibre breakfasts improved classroom behaviour and reduced emotional problems and hyperactivity. In a Leeds-based trial involving 170 schools, the introduction of fibre-rich bagels helped boost attendance and supported better focus.
Tess Warnes, allmanhall’s Registered Dietitian, explains that:
“A simple swap – wholemeal toast with baked beans instead of white toast and jam – can increase a child’s fibre intake eightfold, setting them up for better concentration and gut health.”
The government recognises this too, with 750 schools trialling free breakfast clubs in 2025, focused on healthy, fibre-rich choices.
How much fibre do we need to eat?
The Government has set out fibre recommendations for different age groups:
- Age 2-5: 15g per day
- Age 5-11: 20g per day
- Age 11-16: 25g per day
- Age 17 and over: 30g per day
So, what does that look like in food terms? The following would provide 30g fibre:
- 2 portions fruit
- 5 portions vegetables
- 3 portions whole grains
- 1 portion nuts and seeds
Remember that a portion of vegetables, fruit and whole grains is about the size of palm of your hand (about a handful), and a portion of nuts and seeds is about half the palm of your hand (a small handful).
How to build fibre into menus without blowing the budget
There’s a common misconception that adding fibre means added complexity or cost. In reality, fibre-rich foods are often low cost staples – oats, pulses, wholegrain bread, beans, potatoes with skins, and frozen vegetables.
In fact, fibre-rich foods often stretch meals further. Adding lentils to a Bolognese, for instance, allows for a 50/50 meat swap that reduces costs, enhances sustainability and boosts fibre – a true win-win-win.
Pulses in particular are fibre champions. A half-cup of cooked lentils contains around 8g of fibre. That’s over a quarter of an adult’s daily requirement. allmanhall support clients with pulse-based Hero Recipes, offering ways to incorporate chickpeas, beans, and lentils in curries, stews, soups and salads.
For breakfast, a bowl of porridge with fruit and seeds offers up to 6g of fibre. A high-fibre cereal with milk and sliced banana can be just as effective. And don’t underestimate baked beans – two slices of wholemeal toast with baked beans provides more than a third of your daily fibre intake.
Chef tips
• Add cooked barley or legumes to soups and stews to increase the fibre (as well as protein)
• Don’t peel fruit and vegetables – this saves time but will also increase the fibre which is mostly found in the skins
• Sprinkle seeds or granola over yoghurt for a crunchy high-fibre dessert
Children and the elderly - the long-term view
From a public health perspective, increasing fibre intake is especially critical for two groups: children and older adults.
In schools, higher-fibre diets are associated with improved academic performance and gut health. With childhood obesity rates rising – one in ten children in England are living with obesity by the age of five years, according to the British Nutrition Foundation – higher fibre intake can also help with weight management by promoting satiety and reducing reliance on sugary snacks. allmanhall’s Dietetics team can provide expert guidance on simple ingredient swaps to make school menus both appealing and nutritious with plant-forward, high-fibre dishes.
In care settings, constipation and digestive discomfort are common challenges. Fibre, combined with adequate hydration, is one of the most effective ways to alleviate these issues and support dignity and comfort in later life. With support from allmanhall’s nutrition consultancy, care providers can develop age-appropriate, affordable, and fibre-rich menus, reducing dependency on medical interventions and improving quality of life for residents.
Fibre as part of a broader strategy
Fibre is key for better health outcomes. As part of thoughtful menu planning, fibre contributes to:
- Improved gut health and immunity
- Better concentration and learning outcomes
- Reduced healthcare costs linked to chronic disease
- Enhanced sustainability through lower-carbon plant alternatives
Want to explore how fibre can elevate your menus, meet School Food Standards or CQC standards, and improve health and wellbeing?