For many of us, food choices are shaped by convenience.
Busy schedules, back-to-back meetings, short lunch breaks and long periods spent sitting can make it easy to rely on quick meals and snacks that are filling in the moment but may not provide the nutrients the body needs.
Protein, vitamins and minerals often receive plenty of attention when discussing healthy eating, but dietary fibre is sometimes overlooked. Fibre plays an important role in digestive health, energy regulation, heart health and maintaining a healthy body weight. It can also help office workers feel fuller for longer, reducing the temptation to reach for sugary snacks during the afternoon.
Making small changes to the foods eaten at breakfast, lunch and during the working day can increase fibre intake without requiring a complete change in diet. Choosing wholegrains, beans, fruit, vegetables, nuts and seeds can provide a range of health benefits while making meals more satisfying and enjoyable.
What is dietary fibre?
Dietary fibre is a type of carbohydrate found naturally in plant-based foods. Unlike many other carbohydrates, fibre is not fully broken down and absorbed by the body. Instead, it passes through the digestive system and supports a range of important processes.
Fibre is commonly divided into two broad types:
Soluble fibre absorbs water and forms a gel-like substance in the digestive system. It is found in foods such as oats, beans, lentils, apples, citrus fruits and some seeds. Soluble fibre can help support healthy cholesterol levels and contribute to more stable blood sugar levels.
Insoluble fibre does not dissolve in water. It adds bulk to stools and helps food move through the digestive system. It is found in wholegrain foods, vegetables, nuts, seeds and the skins of many fruits.
Most fibre-rich foods contain a mixture of both types, so rather than focusing on one type alone, it is helpful to eat a varied range of plant-based foods.
UK guidance recommends that adults consume around 30 grams of fibre each day, but many people do not reach this amount. A low-fibre diet may be linked with a greater risk of constipation and may reduce some of the wider health benefits associated with eating plenty of wholegrains, fruit, vegetables, beans and pulses.
Fibre supports healthy digestion
One of fibre’s best-known roles is supporting the digestive system.
Insoluble fibre adds bulk to stools and can help food move through the digestive tract more effectively. This may reduce the likelihood of constipation and support regular bowel movements. Soluble fibre also absorbs water, helping to create softer and more easily passed stools.
For office workers, digestive health can sometimes be affected by long periods of sitting, limited movement, irregular meal patterns and not drinking enough fluid. A busy day may also lead people to delay going to the toilet, which can contribute to discomfort and changes in bowel habits.
Increasing fibre intake can be helpful, but it should be done gradually. A sudden increase may cause bloating, wind or abdominal discomfort, particularly if the body is not used to eating large amounts of fibre.
It is also important to drink enough fluid. Fibre works alongside water, and increasing fibre without maintaining good hydration may worsen constipation in some people. Keeping a water bottle on the desk can provide a useful reminder to drink regularly throughout the day.
Fibre helps you feel fuller for longer
A high-fibre meal often takes longer to eat and digest than a low-fibre meal. This can help people feel fuller and more satisfied after eating.
This may be particularly useful during the working day. A lunch made mainly from refined carbohydrates, such as white bread, pastries or highly processed snack foods, may provide energy quickly but may not keep someone satisfied for long. Hunger can then return during the afternoon, increasing the likelihood of frequent snacking.
Adding fibre to a meal can help improve its staying power. For example, swapping white bread for wholemeal or wholegrain bread, adding salad to a sandwich or including beans in a lunch can make the meal more filling without necessarily making it much larger.
Fibre is not a replacement for protein or healthy fats. The most satisfying meals usually contain a combination of:
- Fibre-rich carbohydrates, such as wholegrains, beans or vegetables
- A source of protein, such as chicken, fish, eggs, yoghurt, tofu or pulses
- Healthy fats, such as nuts, seeds, olive oil or avocado
- Plenty of vegetables or fruit
This combination can support fullness and provide a more balanced supply of nutrients.
Fibre can support steady energy levels
Many office workers experience an afternoon drop in energy. Although tiredness can have many causes, including poor sleep, stress, dehydration and long periods of concentration, food choices may also contribute.
Meals that are high in refined carbohydrates and added sugar can cause blood glucose levels to rise quickly. This may be followed by a more noticeable drop in energy and an increased desire for sweet snacks.
Fibre can slow the digestion and absorption of carbohydrates, helping energy to be released more gradually. This does not mean that fibre prevents tiredness, but a balanced, fibre-rich meal may help avoid some of the rapid energy changes associated with highly refined foods.
For example, a wholegrain pasta salad containing vegetables, beans and lean protein may provide more sustained energy than a large pastry or a meal made mainly from white bread.
A fibre-rich lunch should also be supported by regular hydration. Even mild dehydration can affect concentration, mood and physical performance. Drinking water throughout the day may help employees remain more alert and focused.
Fibre supports heart health
Fibre may also play an important role in supporting cardiovascular health.
Soluble fibre can help reduce the absorption of cholesterol in the digestive system. Eating fibre-rich foods as part of a balanced diet may therefore help support healthy cholesterol levels.
Foods such as oats, barley, beans, lentils, chickpeas, apples and citrus fruits are useful sources of soluble fibre. These foods also provide vitamins, minerals and other beneficial plant compounds.
Heart health is influenced by many factors, including physical activity, sleep, stress, smoking, alcohol intake, body weight and overall dietary habits. Fibre is only one part of the picture, but increasing fibre intake is a practical step that can support long-term health.
For office workers who spend much of the day sitting, combining a balanced diet with regular movement can be particularly beneficial. Short walking breaks, standing during phone calls and taking a walk at lunchtime can help reduce prolonged sedentary time.
Fibre supports a healthy gut microbiome
The digestive system contains trillions of microorganisms, including bacteria that form part of the gut microbiome. These microorganisms interact with the body in a variety of ways and are influenced by factors such as diet, lifestyle, medication and health.
Some types of fibre act as food for beneficial gut bacteria. When these bacteria break down certain fibres, they produce substances that can support the health of the gut.
A varied diet is important because different types of plant foods provide different forms of fibre. Eating the same few foods every day may provide fibre, but including a wide range of fruit, vegetables, wholegrains, beans, lentils, nuts and seeds can support greater dietary variety.
A useful aim is to include different colours of fruit and vegetables throughout the week. Rather than viewing healthy eating as a strict set of rules, focus on gradually adding more plant-based foods to meals.
Five things fibre does in your diet
Dietary fibre has several important functions. In summary, fibre can:
- Support healthy digestion by adding bulk to stools and helping food move through the digestive system.
- Help you feel fuller for longer by slowing digestion and making meals more satisfying.
- Support steadier energy levels by slowing the absorption of carbohydrates and reducing rapid changes in blood glucose.
- Contribute to heart health by supporting healthy cholesterol levels as part of a balanced diet.
- Feed beneficial gut bacteria and support a healthy and diverse gut microbiome.
These benefits show why fibre should be considered an important part of everyday nutrition rather than something that is only associated with digestive health.
Three fibre-rich lunches for the workplace
Mediterranean chickpea and wholegrain couscous bowl
This is a simple lunch that can be prepared the evening before and stored in the fridge.
Combine wholegrain couscous with chickpeas, chopped cucumber, tomatoes, peppers, red onion and spinach. Add a small amount of olive oil, lemon juice and herbs for flavour. Feta cheese, grilled chicken or tofu can be included as an additional source of protein.
The chickpeas provide fibre and plant-based protein, while the wholegrain couscous and vegetables add further fibre and a range of vitamins and minerals.
For extra variety, add pumpkin seeds or a small handful of chopped nuts.
Wholemeal chicken and salad wrap
A wholemeal wrap can provide more fibre than a standard white wrap. Fill it with cooked chicken, mixed salad leaves, grated carrot, red cabbage, cucumber and peppers.
Add hummus instead of a high-fat dressing. Hummus is made from chickpeas and provides both fibre and protein.
Serve the wrap with a piece of fruit, such as an apple or pear, rather than crisps. Eating the skin where appropriate can provide additional fibre.
For a vegetarian option, replace the chicken with roasted vegetables, falafel, tofu or extra chickpeas.
Lentil and vegetable soup with wholegrain bread
A homemade lentil and vegetable soup can be an affordable and filling workplace lunch.
Use lentils alongside vegetables such as carrots, onions, celery, tomatoes, peppers and spinach. Herbs and spices can add flavour without relying heavily on salt.
Serve with a slice of wholegrain bread and a small portion of yoghurt or cheese if desired.
Lentils are naturally high in fibre and provide plant-based protein. The combination of lentils, vegetables and wholegrain bread makes this meal satisfying and suitable for supporting energy throughout the afternoon.
If using shop-bought soup, check the label. Some varieties contain very little fibre or may be high in salt. Choosing a soup that includes beans, lentils and plenty of vegetables may provide a more balanced option.
Simple ways to increase fibre during the working day
Increasing fibre does not need to involve a major change to eating habits. Small swaps can make a difference over time.
Choose wholemeal or wholegrain bread instead of white bread. Try porridge or overnight oats for breakfast. Add beans or lentils to soups, salads and pasta dishes. Include at least one portion of fruit or vegetables with lunch and keep nuts, seeds or fruit available as workplace snacks.
It may also be helpful to keep convenient fibre-rich foods at work. Oatcakes, wholegrain crackers, unsalted nuts, fruit and small pots of seeds can provide practical alternatives to highly processed snacks.
When increasing fibre, make changes gradually and drink plenty of water. This gives the digestive system time to adjust and may reduce the risk of bloating or discomfort.
Building healthier habits at work
Dietary fibre is an important part of a balanced diet and supports much more than digestion. It can contribute to healthy bowel function, improved fullness, steadier energy levels, heart health and a healthy gut microbiome.
For office workers, fibre-rich meals may also make it easier to stay satisfied and focused during long working days. Choosing wholegrains, adding vegetables to lunch and including beans or lentils in meals are simple changes that can provide long-term benefits.
Healthy eating does not need to be perfect. A balanced approach is more sustainable than trying to change everything at once. Start by making one small improvement, such as choosing wholemeal bread, adding fruit to lunch or replacing a low-fibre snack with nuts or oatcakes.
Over time, these small choices can increase fibre intake and contribute to better health, energy and wellbeing both inside and outside the workplace.