We are eating more consciously than ever, yet a large part of the European population still consumes too little dietary fibre on a daily basis.
In Belgium, the Netherlands and France, adults consume on average 16 to 21 grams of fibre per day, while 25 to 35 grams are recommended. This means that most people fall 25–40% short of the recommended intake — even those who believe they eat healthily.

Yet fibre is essential for the body and surprisingly easy to add to everyday meals.

What is dietary fibre?

Dietary fibres are carbohydrates that the body does not digest in the small intestine. Instead, they reach the large intestine, where they contribute to:

• healthy digestion
• a balanced gut microbiome
• a long-lasting feeling of fullness

They are mainly found in plant-based foods such as vegetables, fruit, grains, legumes, nuts and seeds.

The benefits of a fibre-rich diet

Healthy gut function

Fibre promotes regular bowel movements and nourishes the “good” gut bacteria.
Important: adequate water intake is essential so that fibre can work effectively.

Support for cholesterol and heart health

Certain types of fibre help reduce cholesterol absorption in the intestine, contributing to a healthy cardiovascular system.

More stable blood sugar levels

Fibre-rich meals are digested more slowly, resulting in:

• fewer blood sugar spikes
• a more even energy level
• longer-lasting satiety

Natural support for weight management

Because fibre provides quick and lasting satiety, it helps reduce snacking and supports better awareness of the body’s hunger and fullness signals.

The benefits of a fibre-rich diet

Healthy gut function

Fibre supports regular bowel movements and nourishes the “good” bacteria in the gut.
An important point to note is to drink enough water, so that fibre can do its job effectively.

Support for cholesterol and heart health

Certain types of fibre help reduce the absorption of cholesterol in the intestine, which contributes to a healthy cardiovascular system.

More stable blood sugar levels

Fibre-rich meals are digested more slowly, resulting in:

• fewer blood sugar spikes
• a more even energy level
• a longer-lasting feeling of fullness

Because fibre provides both quick and sustained satiety, it helps reduce snacking and supports better awareness of the body’s hunger and fullness cues.

 Eating fibre-rich foods is not a trend, but a smart foundation for everyday health.

References

Sciensano. (2023). National Food Consumption Survey 2022–2023: Carbohydrates and dietary fibre.

Rijksinstituut voor Volksgezondheid en Milieu. (2022). What do people in the Netherlands eat? Results – Dietary fibre.

Alpro Foundation. (2023). Dietary fibre intake in Europe.

European Food Safety Authority. (2010). Scientific opinion on dietary reference values for carbohydrates and dietary fibre. EFSA Journal, 8(3), 1462.