A lack of fibre can be one of the main causes of gut microbiome depletion. To live long, healthy lives we need a variety of fibre as part of a whole food diet. Many studies show that a diet high in fibre not only supports good digestive health but also reduces the risk of developing chronic diseases such as heart disease, stroke, and certain types of cancer. Fibre, especially eaten as the first part of any meal can also help balance blood glucose levels.

Think about a variety of the following foods into your diet;

Legumes  such as lentils, chickpeas, black beans, and peas are excellent sources  of fibre. They are versatile and can be added to soups, salads, and  various dishes.
Vegetables like broccoli, Brussels sprouts, carrots, spinach, and sweet potatoes are high in fibre.
Nuts  such as almonds, walnuts, and seeds like chia seeds, flaxseeds, and  pumpkin seeds are good sources of fibre. They can be added to yogurt or  eaten as a snack.
Fruits  like apples, pears, berries, and oranges are high in fibre. Make sure  to eat them with their skin (pith for oranges), for the most fibre.

Individual fibre needs can vary based on factors such as overall diet, physical activity level, and specific health conditions but as a guide most adults should be getting a minimum of 30g of fibre each day.