If you’ve spent any time reading about health lately, you’ve probably noticed one word popping up again and again: fibre

Not glamorous. Not trendy in the protein-shake, super-supplement, bio-hacking sense. Just… fibre

But recently, a new approach called fibre layering has been gaining attention  – and unlike many wellness fads, this one is refreshingly practical, gentle, and especially helpful as we get older

NMTBP unpacks it  – without the jargon

So… what is fibre layering?

Fibre layering means eating a variety of fibre sources throughout the day, rather than relying on a single fibre source or supplement

Think of it like gardening. Your gut is the soil. Different plants (or fibres) feed different beneficial bacteria. The more variety you plant, the richer and healthier your soil becomes

So instead of eating:

👉 Bran cereal every morning
👉 Fibre supplement occasionally
👉 Same vegetables every week

Fibre layering encourages:

✔ Different fruits
✔ Different vegetables
✔ Whole grains
✔ Beans and pulses
✔ Nuts and seeds

Spread across  your meals and snacks

Simple. But surprisingly powerful

Why fibre matters more as we age

Let’s be honest. Digestion changes as we age. It’s incredibly common to notice:

• Slower digestion
• Constipation
• Bloating
• Reduced energy
• Changes in appetite
• Higher cholesterol or blood sugar concerns

Here’s the key thing many people don’t realise: fibre isn’t just about “keeping regular.” That’s the old-school view

Fibre supports:

• Gut bacteria diversity
• Immune system health
• Heart health
• Blood sugar balance
• Inflammation control
• Even mood and brain health

In other words, fibre helps regulate multiple systems that become increasingly important later in life

Not all fibre is the sa

me

This is where fibre layering really shines

There are different fibre types, each of which feeds different gut bacteria and performs different roles

Soluble fibre – the soother

This dissolves in water and forms a gel-like texture in the gut. It helps lower cholesterol and stabilise blood sugar

You’ll find it in:

• Oats
• Apples
• Barley
• Lentils
• Carrots

Insoluble fibre – the mover

This adds bulk to stool and helps keep things moving through your digestive tract

You’ll find it in:

• Whole grains
• Nuts
• Seeds
• Vegetable skins
• Leafy greens

Resistant starch – the hidden hero

This type feeds beneficial gut bacteria directly

You’ll find it in:

• Slightly green bananas
• Cooked and cooled potatoes or rice
• Beans
• Oats

Fibre layering means mixing these types regularly

What fibre layering looks like in real life

Let’s forget comp

licated meal plans. Here’s an easy day that quietly layers fibre:

Breakfast

Porridge oats topped

with berries, chopped walnuts, and a spoonful of ground flaxseed

Lunch
Wholegrain toast with hummus, tomato, and spinach. Maybe a bowl of vegetable soup with lentils

Snack

An apple with a handful of almonds

Dinner
Grilled fish or chicken with roasted mixed vegetables and quinoa or brown rice

Notice something? No extremes. No strange ingredients. Just variety

The gentle rule: go slow

This is particularly important as we age

Suddenly doubling fibre intake can cause bloating or discomfort. Fibre works best when introduced gradually

A good rule of thumb:

👉 Add one new fibre-rich food every few days
👉 Drink more water (fibre needs fluid to work properly)
👉 Listen to your body

Your gut bacteria need time to adjust  – usually a few weeks

Why fibre layering beats supplements alone

Fibre powders and tablets can help in specific situations. But they usually provide one type of fibre

Real foods provide:

• Multiple fibre types
• Vitamins and minerals
• Antioxidants
• Healthy fats
• Plant compounds that support gut bacteria

Think of supplements as backup singers. Helpful  – but not the full choir

Unexpected benefits you may notice

Many people try fibre layering for digestion, but report other pleasant surprises:

✔ More stable energy throughout the day
✔ Feeling fuller without dieting
✔ Better cholesterol readings
✔ Improved blood sugar control
✔ Reduced cravings
✔ Sometimes even better sleep

None of this happens overnight. Fibre layering is subtle. But consistent

A simple starting challenge

If you like practical goals, try this:

Aim for 30 different plant foods each week

That includes:

• Fruits
• Vegetables
• Beans
• Whole grains
• Nuts
• Seeds
• Herbs and spices

It sounds like a lot  – but herbs, spices, and mixed dishes count too. Most people are surprised by how quickly it adds up

The bigger picture

Fibre layering fits beautifully into a wider shift in healthy ageing. It’s not about restriction, punishment, or chasing youth

It’s about supporting your body so it can support you  – staying active, independent, and comfortable in daily life

And unlike many health trends, fibre layering is:

• Affordable
• Flexible
• Evidence-based
• Easy to adapt to any cuisine or lifestyle

The takeaway

If there’s one nutrition habit worth revisiting after 55, it might just be this:

👉 Eat more plants
👉 Eat more variety
👉 Introduce them gradually
👉 Stay hydrated

That’s fibre layering in its simplest form

No fads. No extremes. Just steady, nourishing change

And sometimes, those are the habits that last the longest  – and work the best