Tracking my fiber intake for a month transformed my life

It started with a simple misstep: a couple of prepackaged sandwiches and a Higgidy Pie, which, according to Zoe's new AI nutrition app, left me drastically short on fibre. Typing in my meals, I was met with an uncompromising verdict: the pie offered a mere 3.2g of fibre. The refined filo and lower-quality fats digest quickly, explained Ziggie, the apps AI nutrition assistant.

Even the healthy sandwiches I grabbed at train stationsegg and cress, tuna and saladonly provided 3.8g of fibre each. While brown bread has more fibre than white, the app flagged that these sandwiches were still high in processed carbs. My total fibre intake for the day? 10.8g, far below the recommended 30g daily and 30 different plants weekly.

It was understandableI had been on back-to-back interviews and had no time to cookbut like most of the population, my fibre intake was worryingly low. The opportunity arose when my editor asked me to track fibre for a month and focus on increasing it.

Fibres Moment in the Spotlight

Fibre, long overlooked, is now the subject of widespread attention. Celebrity chefs like Jamie Oliver and Hugh Fearnley-Whittingstall are leading campaigns encouraging Brits to eat more fibre. TikTok trends such as fibremaxxing demonstrate a growing fascination with chia seeds, berries, and bean-rich meals. High-fibre foods are linked not only to regular digestion but also to a lower risk of heart disease, stroke, type 2 diabetes, and colon cancer. Evidence suggests they support gut microbiome health and can influence mood and cognitive function.

Soluble fibre from oats, beans, barley, and psyllium helps lower cholesterol, while a high-fibre diet can reduce depression risk. Fibre is a more essential nutritional trend than protein ever was, says Dr. Federica Amati, head nutritionist at Zoe.

Dr. Emma Bardwell, author of The Fibre Effect, explains: Every 5g of fibre reduces the risk of death by 14%. Studies show that even a few days on a carnivore diet, extremely low in fibre, can decrease beneficial gut bacteria and short-chain fatty acids, which are vital for colon health, metabolism, and immunity. Low-fibre diets, she says, contribute more to disease than processed meat or ultra-processed foods.

Using Technology to Improve Fibre Intake

The Zoe app offers a practical solution. Snap a meal or describe it, and Ziggie calculates fibre, protein, carbs, fat, and calories, giving a nutrition score out of 100. Suggestions for improvement appear instantly, motivating better choices. The app also tracks plant diversity over time.

My breakfast transformation was dramatic. Traditional porridge with honey and berries scored only 58 (5.8g fibre). Adding seeds, overnight oats, berries, and Greek yogurt raised the score to 90, with 11.7g of fibre. Homemade soups, avocado on rye toast, and bean-rich meals later in the week kept my daily scores high, often between 87-91.

Making High-Fibre Choices

Sandwiches, soups, and quick snacks often fall short. By using whole grains, seeds, beans, and vegetables, I boosted fibre intake significantly. Small adjustments, like adding half an avocado to a sandwich, can contribute 5g of fibre. Snacks like roasted chickpeas or fruit with nut butter are simple, portable options. Beans became a staple, delivering heart and brain benefits.

After a month, I averaged 12.5g of fibre per meal, achieving 29 out of 30 plants per week. My digestion improved, skin cleared, and I felt stronger in fitness classes. The connection between gut health and mental well-being became evident, as fibre supports neurotransmitters like serotonin, dopamine, and GABA, contributing to mood regulation.

The Long-Term Impact

The Zoe app has evolved from a tracker to a life-changing tool. I now plan meals with fibre in mind and can quickly assess the nutritional content of restaurant options. While I may occasionally slip when out, my awareness and habits have transformed. Fibre has moved from a forgotten nutrient to a central part of daily life, enhancing both physical and mental health.

Subscription options for Zoe are available: three months for 74.97 or 12 months for 119.88.

Author: Sophia Brooks