Dietary-fibre

UK SACN recommends 30g/day dietary fibre; average UK adult intake is 18g/day. Supplements can bridge this gap. Psyllium, glucomannan, and beta-glucan have the most evidence. Glucomannan has an EFSA-authorised weight management claim at 3g/day. This article covers which types work, at what dose, and for what purpose.

A high-fibre diet supports weight management through multiple evidence-based mechanisms: satiety, reduced calorie absorption, gut microbiome support, and improved insulin sensitivity. This article examines each mechanism with clinical evidence and practical fibre targets.