Fibre is widely known as a vital component of a healthy diet, supporting digestion improving gut health and reducing the risk of chronic diseases. However, experts now suggest that timing your fibre intake can be just as important as the quantity you consume.
UK-based surgeon Dr Karan Rajan has highlighted that eating fibre-rich foods earlier in the day can significantly enhance their benefits. According to him, prioritising fibre intake during breakfast allows the body to process and utilise it more efficiently compared to consuming it later in the day.
The reason lies in how the digestive system functions. In the morning, the body experiences stronger bile flow increased enzyme activity and more effective intestinal movement. These factors help break down fibre more efficiently and support smoother digestion. Additionally, gut bacteria that play a crucial role in fermenting fibre are more active earlier in the day, making this the ideal time to consume it.
Dr Rajan recommends “frontloading” fibre, which means consuming a larger portion during breakfast. He suggests aiming for around 15 to 20 grams of fibre in the morning through foods such as whole grains fruits seeds and vegetables. This approach can help maximise the impact of fibre on overall health.
Eating fibre earlier also provides several additional benefits. It reduces the likelihood of digestive discomfort such as bloating which can occur when large amounts of fibre are consumed later in the day. A fibre-rich breakfast also helps control appetite by triggering hormones that promote fullness, reducing the urge to snack unnecessarily.
Another advantage is improved metabolic function. When fibre is consumed early, fermentation by gut bacteria begins sooner, increasing the production of beneficial compounds known as short-chain fatty acids. These compounds play a key role in supporting metabolism and maintaining energy balance throughout the day.
While fibre intake remains essential regardless of timing, structuring your meals to include more fibre in the morning could lead to better digestion improved satiety and enhanced metabolic health.
