Beyond fibre: smarter ways to support your gut health every day

Why fibre isn’t the whole story

“Fibre maxxing” is everywhere right now — influencers showing towering smoothie bowls, piles of raw veg, or 60g+ of fibre a day. Fibre is essential, yes, but chasing more and more isn’t always better. Too much, too fast can cause bloating, discomfort, and even nutrient absorption issues.

The truth? Gut health thrives on balance, not extremes. While fibre is a key player, research shows there are other daily habits that matter just as much — sometimes more.

 Let’s go beyond fibre and explore five smart, science-backed ways to support your digestion and overall wellbeing.

1. Meal timing matters as much as meal content

Your digestive system has its own circadian rhythm. Regular meal times (and avoiding constant grazing) help your gut’s migrating motor complex — the wave-like motion that clears out bacteria and food debris between meals. Disrupt that rhythm, and bloating or sluggish digestion often follows.

💡 Gut-smart tip: Try to leave 3–4 hours between meals instead of snacking constantly. Think of it as giving your gut a “reset” window.

2. Diversity beats quantity

Fibre quality and variety matter more than sheer grams. A landmark American Gut Project study found that people eating 30 different plant foods a week had more diverse microbiomes than those eating fewer, regardless of fibre load. Different plants feed different bacterial species, making your gut more resilient.

💡 Gut-smart tip: Instead of another scoop of oats, swap in quinoa porridge, chia pudding, or buckwheat pancakes. Rotate, don’t repeat.

3. Polyphenols: the overlooked prebiotic

Polyphenols — compounds in colourful fruits, vegetables, herbs, teas, and dark chocolate — aren’t digested by us, but by our microbes. They create beneficial metabolites that protect the gut lining, reduce inflammation, and support a balanced microbiome. Fibre alone can’t do this.

💡 Gut-smart tip: Add a handful of berries to breakfast, fresh herbs to lunch, and a square of dark chocolate after dinner.

4. Tune into the gut-brain connection

Your digestive system is wired directly to the brain through the vagus nerve. Stress can literally slow motility, trigger bloating, or increase sensitivity. Gentle practices like diaphragmatic breathing, humming, or yoga stimulate the vagus nerve and improve gut motility — no extra fibre required.

💡 Gut-smart tip: Take 5 minutes twice a day to breathe slowly, belly first: inhale 4, hold 1, exhale 6.

5. Respect your hydration–fibre balance

Adding fibre without enough water is like making porridge without liquid — it just clumps and gets stuck. Fibre needs fluid to soften and move through the digestive tract. “Fibre maxxing” without upping hydration can actually backfire, leading to constipation.

💡 Gut-smart tip: For every fibre-rich meal, add a glass of water or a hydrating herbal tea.

The smarter approach to gut health

Fibre is important, but it’s not the whole story. Gut health is shaped by rhythm, variety, polyphenols, nervous system tone, and hydration — alongside sensible fibre intake.

So before doubling down on “fibre maxxing,” consider these overlooked daily habits. They’re simple, sustainable, and grounded in science — helping you achieve not just better digestion, but steadier energy, improved mood, and long-term wellbeing.

Bringing it back to daily support

If you’d like an extra layer of support for your digestion, our Gut Health capsules are designed to complement these everyday habits. With a carefully balanced blend of prebiotics, probiotics and digestive enzymes, they work alongside your diet and lifestyle to nurture a resilient microbiome. Think of them as a simple, science-backed addition to your daily routine — helping you feel lighter, more balanced and ready to enjoy life.

References

1. Voigt RM, et al. Circadian rhythms and the gut microbiota. Nat Rev Gastroenterol Hepatol. 2016.
   
   

2. McDonald D, et al. American Gut: an open platform for citizen science microbiome research. mSystems. 2018.
   
   

3. Deloose E, et al. The migrating motor complex: control mechanisms and its role in health and disease. Nat Rev Gastroenterol Hepatol. 2012.
   
   

4. Bonaz B, et al. Vagus nerve stimulation: a new promising therapeutic tool in inflammatory bowel disease. J Intern Med. 2017.
   
   

5. Ozdal T, et al. The reciprocal interactions between polyphenols and gut microbiota and effects on bioaccessibility. Nutrients. 2016.