Protein tends to dominate conversations about healthy eating. Fibre, despite being one of the most important nutrients for long-term health, often gets overlooked.

That's surprising because fibre is one of the few nutrients that nutrition experts consistently say most people don't consume enough of. While supermarket shelves are filled with protein bars, protein shakes and protein drinks, very few everyday beverages contribute meaningful amounts of fibre. So how much fibre do you actually need? Does the type of fibre matter? And can a drink genuinely help increase your intake? Here's what the evidence says.

How Much Fibre Should Adults Eat?

Most international nutrition guidelines recommend that adults consume around 25–30g of dietary fibre each day, although recommendations vary slightly between countries and by age, sex and energy requirements.

As a general guide:

• Most women need around 25g of fibre per day.
• Most men need around 30–38g per day, depending on age and calorie intake.

The exact number is less important than the bigger picture: most adults aren't meeting these recommendations. Increasing fibre intake is one of the most consistently recommended dietary changes for improving overall diet quality.

Fibre Isn't Just One Thing

Although we often talk about fibre as though it's a single nutrient, it's actually a group of carbohydrates that the human body can't fully digest. Different types of fibre perform different roles.

Soluble Fibre

Soluble fibre dissolves in water to form a gel-like substance. You'll find it in foods such oats, apples, citrus fruits, beans, psyllium. Research shows that soluble fibre can help support healthy cholesterol levels and contribute to healthy blood glucose responses as part of a balanced diet.

Insoluble Fibre

Insoluble fibre doesn't dissolve in water. Instead, it adds bulk to stool and helps food move through the digestive system. Common sources include: Whole wheat, bran, brown rice, vegetables, nuts. Both soluble and insoluble fibre contribute to digestive health, but in different ways.

Prebiotic Fibre

Prebiotic fibre is a specific type of dietary fibre that beneficial gut bacteria can ferment. Some of the best-studied prebiotic fibres are: Inulin Fructooligosaccharides (FOS)

These occur naturally in foods such as: Chicory root, Garlic, Onions, Leeks, Asparagus, Slightly underripe bananas

When these fibres reach the large intestine, beneficial bacteria ferment them to produce short-chain fatty acids (SCFAs). These compounds help support the cells lining the colon and contribute to a healthy gut environment.

Why Fibre Matters Beyond Digestion

Many people associate fibre with preventing constipation. While that's certainly one of its best-known roles, fibre contributes to much more than digestive regularity.

Adequate fibre intake has been associated with:

• Regular bowel movements
• Greater feelings of fullness after meals
• Healthy cholesterol levels (particularly soluble fibre)
• Better overall diet quality
• Supporting a healthy and diverse gut microbiome

Rather than acting like a medicine, fibre supports many of the body's normal physiological processes every day.

Can Drinks Be a Good Source of Fibre?

Traditionally, beverages haven't contributed much fibre to our diets. Most soft drinks contain none, while fruit juices generally contain much less fibre than the whole fruit because much of it is removed during processing. That's beginning to change with the growth of functional beverages. Some drinks are now formulated with added dietary fibre - particularly prebiotic fibres such as inulin and FOS - to help people increase their daily fibre intake. The key question isn't whether the fibre comes from a food or a drink. It's whether the source provides a meaningful amount of fibre and complements, rather than replaces, a balanced diet rich in vegetables, fruits, legumes and whole grains.

A drink alone won't solve a low-fibre diet. But for people who regularly fall short of recommended fibre intake, it can be a practical way to help bridge the gap.

Where Hadō Fits

Every can of Hadō contains 10g of prebiotic fibre from inulin and fructooligosaccharides (FOS).

Unlike many beverages that focus only on reducing sugar, Hadō was formulated to also contribute something many diets lack: prebiotic fibre. That doesn't make it a substitute for whole foods. Vegetables, fruits, legumes and whole grains remain the best sources of dietary fibre because they also provide vitamins, minerals and many other beneficial plant compounds. Think of Hadō instead as a convenient complement to a balanced diet - particularly on days when your meals don't provide enough fibre-rich foods.

Can You Eat Too Little - or Too Much - Fibre?

A consistently low-fibre diet is far more common than consuming too much fibre. When beneficial gut bacteria don't receive enough fermentable fibre, they have less material to produce beneficial compounds such as short-chain fatty acids. On the other hand, increasing fibre intake too quickly can sometimes cause temporary bloating or gas as the gut microbiome adapts. This is especially true with prebiotic fibres such as inulin and FOS. The solution isn't to avoid fibre - it's to increase intake gradually and drink enough water while your digestive system adjusts.

Simple Ways to Eat More Fibre

Building a higher-fibre diet doesn't have to be complicated.

Small changes add up over time:

• Include vegetables with every main meal.
• Choose whole grains more often than refined grains.
• Eat beans, lentils and chickpeas regularly.
• Snack on fruit, nuts and seeds.
• Include naturally prebiotic foods like onions, garlic and asparagus.
• If needed, use convenient sources of prebiotic fibre - such as a fibre-containing beverage - to help supplement your intake.

Consistency matters more than perfection.

The Bottom Line

Fibre isn't a trend - it's a fundamental part of a healthy diet.

Yet it's also one of the nutrients many adults consume too little of.

Whole plant foods should always form the foundation of your fibre intake. But convenient sources of prebiotic fibre, including well-formulated functional beverages, can also play a role in helping people reach their daily goals.

Rather than asking whether you're getting enough protein, it's worth asking another question too: Are you getting enough fibre?

Frequently Asked Questions

How much fibre should adults eat every day?

Most adults should aim for around 25–30g of dietary fibre per day, although recommendations vary slightly by age, sex and country.

What's the difference between dietary fibre and prebiotic fibre?

Dietary fibre is a broad group of carbohydrates that the body can't fully digest. Prebiotic fibres, such as inulin and FOS, are specific fibres that are selectively fermented by beneficial gut bacteria.

Can drinks be a good source of fibre?

Yes. While most beverages naturally contain little or no fibre, some functional drinks are formulated with added dietary fibre. They can help increase overall fibre intake but should complement - not replace - a balanced diet rich in whole plant foods.

Can increasing fibre cause bloating?

Yes. Increasing fibre intake rapidly can cause temporary bloating or gas while the gut microbiome adapts. Gradually increasing fibre intake and staying well hydrated usually helps minimise these effects.

Is Hadō a substitute for eating vegetables?

No. Whole fruits, vegetables, legumes and whole grains remain the best sources of dietary fibre and many other nutrients. Hadō is designed to complement a balanced diet by providing 10g of prebiotic fibre in a convenient format.

Is prebiotic fibre the same as probiotics?

No. Prebiotics are fibres that feed beneficial gut bacteria, while probiotics are live microorganisms found in foods such as yoghurt, kefir and some unpasteurised fermented foods. They play different but complementary roles in supporting gut health.