Fibre is one of those nutrients that is easy to overlook. You may eat vegetables, fruit, grains and other healthy foods and still fall short of your daily fibre needs.
For busy professionals, this can be especially common. Meals may be built around convenience, eating schedules can be unpredictable, and whole grains, legumes, fruits and vegetables may not make it into every meal.
But fibre is more than just something associated with digestion. It plays an important role in supporting regular bowel movements, gut health, fullness and overall dietary quality.
So how much fibre do you actually need? What is the difference between soluble and insoluble fibre? Is fibre more important than probiotics, or do they do different jobs? And what are some practical ways to get more fibre into a busy day?
Let's break it down.
Why Do Most People Not Get Enough Fibre?
Many people struggle to consume enough fibre simply because modern diets often contain more refined and convenience foods and fewer fibre-rich whole foods.
Foods such as white bread, refined cereals, snacks and highly processed meals can provide calories without contributing much fibre. At the same time, busy schedules can make it difficult to consistently eat enough vegetables, fruits, beans, lentils, nuts and whole grains.
For adults, commonly referenced dietary guidance recommends around 25–38 grams of fibre per day, depending on factors such as age and sex. Actual needs can vary.
The challenge is not necessarily knowing that fibre is important. It is getting enough of it consistently.
Common reasons fibre intake can be low
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Not eating enough vegetables and fruit
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Choosing refined grains instead of whole grains
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Eating fewer beans, lentils and legumes
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Relying heavily on packaged or convenience foods
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Skipping meals or eating irregularly
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Following restrictive diets without planning fibre sources
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Not drinking enough fluids alongside an increased fibre intake
If your diet is consistently low in fibre, gradually increasing fibre-rich foods can be a practical place to start.
Fibre vs Probiotics: What's the Difference?
Fibre and probiotics are often discussed together because both are associated with gut health, but they are not the same thing.
Fibre is a type of carbohydrate that the body does not fully digest. Different types of fibre have different properties and functions.
Probiotics are live microorganisms that, when consumed in adequate amounts and when appropriately characterized, can provide a health benefit.
In simple terms:
Fibre = a dietary component found in plant foods and fibre ingredients.
Probiotics = live microorganisms used in certain foods and supplements.
Some types of fibre can also be fermented by microorganisms in the gut. This is one reason fibre is an important part of a balanced diet and why certain fibres are sometimes described as prebiotic.
The two therefore should not really be viewed as competing nutrients. They serve different roles and can both be part of a gut-friendly diet.
Soluble vs Insoluble Fibre
One of the simplest ways to understand fibre is to divide it into soluble and insoluble fibre.
Soluble Fibre
Soluble fibre dissolves in water and can form a gel-like material or remain dispersed in liquid, depending on the specific type.
Sources include oats, barley, legumes, fruits and certain fibre ingredients.
Different soluble fibres have different characteristics. Some are highly fermentable, while others are less fermentable. Their effects can also depend on the amount consumed and the individual.
Insoluble Fibre
Insoluble fibre does not dissolve in water and is commonly associated with adding bulk to stool and supporting normal bowel movements.
It is found in foods such as whole grains, wheat bran, nuts, seeds and the skins of many fruits and vegetables.
Do you need both?
Rather than focusing too heavily on choosing one over the other, a varied diet can provide different types of fibre.
A practical approach is to eat a range of fibre-containing foods, including vegetables, fruits, legumes, whole grains, nuts and seeds.
Signs You May Need More Fibre
There is no single symptom that proves you are not getting enough fibre. However, consistently low fibre intake can contribute to an overall dietary pattern that may not support normal digestive function.
Some signs that your diet may benefit from more fibre include:
1. Your diet contains very few plant foods
If most of your meals are based around refined grains, animal foods and packaged foods, you may simply not be getting many natural sources of fibre.
2. Your bowel movements are irregular
Fibre contributes to stool bulk and can support regular bowel habits. However, constipation can have many causes, including hydration, physical activity, medications and other dietary factors.
3. You rarely eat legumes or whole grains
Foods such as lentils, chickpeas, beans, oats and whole grains can make a meaningful contribution to daily fibre intake.
4. You rely heavily on convenience foods
Busy schedules often mean reaching for foods that are quick and easy. Planning a few convenient fibre-rich options can help close the gap.
Importantly, increasing fibre suddenly can sometimes cause gas or bloating. If your current intake is low, increase it gradually and make sure you are drinking enough fluids.
Best Fibre Sources for Busy Professionals
Getting enough fibre does not have to mean completely changing your diet.
The easiest approach is often to identify convenient foods that can be added to meals you already eat.
Breakfast
Try:
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Oats with fruit and nuts
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Whole-grain toast with seeds
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Chia or flax seeds added to yoghurt
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A fruit alongside your regular breakfast
Lunch
Consider:
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Dal with brown rice or whole grains
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Chickpea or bean salads
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Vegetable-rich wraps
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Adding extra vegetables to your regular meal
Snacks
Convenient options include:
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Apples, pears or other whole fruits
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Nuts and seeds
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Roasted chickpeas
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Fruit with yoghurt
Dinner
Simple additions such as vegetables, lentils, beans or whole grains can increase the fibre content of your meal without requiring an entirely different menu.
The key is consistency. Adding a small amount of fibre to several meals can be easier than trying to consume a very large amount at once.
Can a Fibre Supplement Help?
Food should remain the foundation of a healthy diet, but a fibre supplement can be useful when it is difficult to consistently reach your fibre intake through food alone.
For example, someone who travels frequently, works long hours or has an inconsistent eating schedule may find a convenient fibre supplement easier to incorporate into their routine.
The type of fibre matters too. Different fibres have different characteristics, including solubility, fermentability, texture and tolerability.
Qbit Fibre: A Daily Soluble Fibre + Digestive Enzyme Formula
Qbit Fibre is designed as a simple daily fibre drink that combines multiple soluble fibre ingredients with a digestive enzyme blend.
Its formula contains:
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Resistant Dextrin (Nutriose®) – a soluble fibre ingredient
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Acacia Fibre – a soluble fibre derived from acacia
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PHGG (Sunfiber®) – partially hydrolyzed guar gum, a soluble fibre
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DigeZyme® – a digestive enzyme blend
The idea is simple: make it easier to add fibre to your daily routine without having to completely rethink every meal.
Qbit Fibre is unflavoured and designed to be mixed into water or another drink. The recommended approach is to mix one sachet into a glass of water or your choice of drink and consume it immediately.
If you are new to fibre, starting gradually can be more comfortable than suddenly making a large increase.
How Much Fibre Should You Aim For?
A useful general target for adults is around 25–38 grams of dietary fibre per day, although individual requirements vary.
Rather than obsessing over an exact number every day, focus on building a consistent pattern of fibre-rich foods.
Think about your meals across the entire day:
Breakfast: whole grains + fruit
Lunch: vegetables + legumes
Snack: fruit + nuts/seeds
Dinner: vegetables + whole grains or pulses
Small changes can add up.
The Bottom Line
Fibre is an essential part of a balanced diet, yet many people do not consistently consume enough of it.
It helps explain why fibre-rich foods such as vegetables, fruits, legumes and whole grains are such an important part of everyday nutrition.
Soluble and insoluble fibre have different characteristics, while fibre and probiotics are completely different things that can both play a role in a balanced approach to gut health.
For busy professionals, the biggest challenge is often consistency. Building meals around whole plant foods is a good starting point, while a fibre supplement can provide a convenient option when dietary intake falls short.
Qbit Fibre combines Resistant Dextrin (Nutriose®), Acacia Fibre, PHGG (Sunfiber®) and DigeZyme® in a convenient daily sachet, making it simple to add fibre to your routine.
Mix. Sip. Repeat.
A healthier fibre routine does not have to be complicated. Start with the foods you already enjoy, make small changes, and build consistency over time.
