Fibre & health – tips for your diet in 2026
Fibre and health: why dietary fibre matters more than ever in 2026
Fibre is considered one of the quiet heroes of a balanced diet – and yet most people in Switzerland still eat too little of it. The Swiss Society for Nutrition (SGE) recommends a daily intake of at least 30 grams. Recent surveys show, however, that around 75 per cent of the population do not reach this figure. Yet fibre plays a central role in health: it supports digestion, contributes to a long-lasting feeling of fullness and provides valuable food for the gut bacteria. In this article you will learn which types of fibre there are, how to increase your intake in a simple way and what contribution mindful eating can make to your well-being.
What is fibre and why does your body need it?
Fibre – known technically as dietary fibre – consists of plant components that the human small intestine cannot digest, or can digest only partly. It is exactly this property that makes it so valuable. Instead of simply “slipping through”, it performs important tasks throughout the digestive tract.
Soluble and insoluble fibre
- Soluble fibre (pectin, beta-glucan and inulin, for example) forms a gel-like mass in combination with water. It can help blood sugar rise more slowly after a meal and serves as a food source for the beneficial gut bacteria.
- Insoluble fibre (cellulose and lignin, for example) swells in the gut, increases stool volume and can thereby support passage through the bowel.
Ideally you combine both kinds in your daily diet. Good sources are wholegrain products, pulses, vegetables, fruit, nuts and seeds.
Fibre for your health: five convincing benefits
Research into dietary fibre has developed rapidly in recent years. In 2026 the so-called gut-brain axis is at the centre of scientific discussion in particular – that is, the connection between gut health and mental well-being. Here are the most important benefits at a glance:
- A feeling of fullness: High-fibre meals keep you full for longer because they are digested more slowly. That can help you with Weight management without your having to count calories all the time.
- Digestive comfort: Enough dietary fibre in combination with enough fluid promotes regular digestion.
- Microbiome diversity: Soluble fibre serves as a prebiotic and nourishes the good bacteria in the gut. A diverse gut flora is associated with general well-being.
- Stable energy: Through the slower absorption of carbohydrates, fibre can help reduce energy slumps after eating.
- Heart health: Certain soluble fibres such as beta-glucan from oats can support a normal cholesterol level as part of a balanced diet.
How to increase your fibre intake in everyday life
Many people wonder how to reach the recommended 30 grams a day without having to change their whole menu. The good news: even small adjustments can make a big difference.
Practical tips for everyday life
- Upgrade your breakfast: Start your day with porridge oats, linseed or chia seeds. A nutrient-rich Herbalife breakfast can also be a convenient way to take in valuable nutrients in the morning.
- Build in pulses: Lentils, chickpeas and beans provide between 8 and 16 grams of fibre per 100 grams. As a soup, a salad or a side dish – they can be used in many ways.
- Vegetables in the leading role: Fill half your plate with vegetables. Broccoli, carrots, artichokes and peas are particularly high in fibre.
- Wholegrain instead of white flour: Swap white bread, white pasta and polished rice for wholegrain versions.
- Choose snacks consciously: Nuts, dried fruit or an apple with the skin on provide fibre and satisfy hunger in between.
- Increase it slowly: If you have eaten little fibre so far, increase the amount step by step and drink more water at the same time. That way your digestive system gets used to the change gently.
Personalised nutrition as a trend
More and more people in Switzerland are using microbiome tests in 2026 in order to understand their individual gut flora better. Such tests can give an indication of which fibre sources suit your personal profile particularly well. Regardless of that, one thing holds: a varied diet with plenty of plant-based foods is the basis for a good fibre supply.
Fibre and weight control: a natural interplay
Fibre can be valuable support when you want to keep your weight in balance for the long term. Because high-fibre foods have more volume, you tend to eat more slowly and feel satisfied sooner. That can help regulate total calorie intake naturally – with no strict diet rules at all.
The holistic approach is decisive here: enough exercise, enough sleep, stress management and mindful eating all interlock. If you would like to approach your menu in a structured way, a well-thought-out Herbalife meal plan offers workable guidance that can be adapted individually.
Do not forget your fluid intake
Fibre and water belong together. Dietary fibre shows its positive properties best when you drink enough – the SGE recommends at least 1.5 to 2 litres a day. Unsweetened teas, water with a squeeze of lemon or diluted herbal drinks are excellent for spreading your fluid intake over the day. That way you support your digestive comfort and make sure the fibre can do its job in the gut optimally.
Conclusion: more fibre for your health – start now
Fibre deserves a firm place in your daily diet. It supports digestion, contributes to a stable feeling of fullness and nourishes your gut flora. With simple everyday adjustments – more vegetables, wholegrain products and pulses – you get closer to the recommended 30 grams a day step by step. Combine a high-fibre diet with regular exercise and enough fluid, and you lay the foundation for lasting well-being.
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