In this episode of the Geno 3 Podcast, Andy is joined by Geno 3 nutritionist Kirsty to kick off our new nutrition series, starting with one of the most overlooked drivers of long-term health: fibre.
While often reduced to “digestive health,” fibre plays a far bigger role. From inflammation and metabolic health to immune function and disease prevention, increasing fibre is one of the simplest and most powerful places to begin a health journey.
Kirsty brings her background in nutrition education and her signature approach — doing the science, then simplifying it — to break down:
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What fibre actually is.
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Why diversity of fibre matters for your gut microbiome.
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How much you realistically need each day
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What 30g of fibre actually looks like in real food.
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Why fibre is the most practical starting point for sustainable health change.
This episode is designed for everyone — not just Geno 3 clients. If you’ve ever felt overwhelmed by conflicting nutrition advice, this is your reset point.
Simple. Actionable. Grounded in science.
Listen right here or enjoy this and all our episodes on your favourite podcast platform — links available in the footer.
Fibre: The Most Underrated Lever in Health
Geno 3 Nutrition Series – Episode 1
In this episode of the Geno 3 Podcast, Andy is joined by Geno 3 nutritionist Kirsty to begin our new nutrition series, starting with one of the most overlooked yet powerful drivers of health: fibre.
Nutrition can feel overwhelming. Conflicting headlines. Endless rules. Shifting advice.
This episode brings it back to something simple and practical.
Why Start With Fibre?
Fibre is often reduced to “digestive health.” But its impact goes far beyond that.
Increasing fibre intake is linked to:
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Reduced risk of type 2 diabetes
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Lower inflammation
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Improved metabolic health
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Reduced obesity risk
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Improved gut microbiome diversity
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Reduced risk of colorectal cancer
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Stronger immune function
If someone is at the beginning of a health journey, increasing fibre is one of the most effective starting points. Why?
Because when you focus on fibre, you naturally:
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Increase fruit and vegetable intake
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Reduce ultra-processed food
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Improve gut health
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Build sustainable habits
Instead of chasing ten different health goals at once, fibre simplifies the entry point.
What Is Fibre?
Put simply:
Fibre is the part of plant foods your body doesn’t digest.
It passes through the digestive system largely unchanged. Think of:
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Fruit skins (apples, grapes, cherries).
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Vegetable stalks (broccoli, cucumber skin).
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Beans and lentils.
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Wholegrains.
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Nuts and seeds.
Fibre helps keep digestion regular and supports healthy bowel movements. As Kirsty explains in the episode, fibre helps keep things “soft and bulky,” which reduces constipation and supports gut health.
But its role extends beyond digestion. When you increase fibre, you’re increasing whole plant foods — which also provide essential vitamins, minerals, and beneficial compounds that support overall health.
Why Fibre Diversity Matters
Recent research into the gut microbiome has highlighted something important:
We host trillions of microbes in our gut — with over 1,000 known species identified in research. On average, individuals host around 160 different species.
Greater diversity is associated with better health outcomes.
Think of your gut like a landscape.
If you feed it a diverse range of plant fibres, you create a rich ecosystem — varied, resilient, and supportive.
If you don’t, that ecosystem becomes depleted.
Different types of fibre feed different bacteria. So variety matters.
This is why focusing on plant diversity, not just quantity, is increasingly important.
(We explore this in more depth in Episode 2.)
How Much Fibre Do You Need?
The NHS recommends:
30 grams of fiber per day for adults.
The average UK adult currently consumes around 18 grams per day, significantly below recommendations.
To make this practical, here’s an example of what roughly 30 grams of fibre could look like across a day:
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1 banana.
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1 apple.
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2 slices wholemeal bread.
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1 tablespoon peanut butter.
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A handful of almonds.
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1 baked potato.
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½ can of beans.
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A serving of wholewheat pasta.
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80g cooked broccoli.
That totals approximately 30–32 grams.
For many people, that’s more whole food than they’re currently eating, which is why change should be gradual.
Important: Increase Gradually
If you’re currently consuming low fibre, don’t jump straight to 30 grams overnight.
Increase slowly.
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Add an extra portion of vegetables.
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Swap white bread for wholemeal.
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Include beans a few times per week.
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Add fruit or nuts to snacks.
Stay well hydrated.
Your gut needs time to adapt. Rapid increases can cause bloating or discomfort. Gradual change is sustainable change.
Why This Matters?
Health messaging can feel overwhelming:
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Eat five a day.
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Reduce sugar.
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Exercise more.
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Track calories.
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Cut carbs.
Fibre simplifies the starting point.
Increase plant foods. Feed your gut. Let the downstream benefits follow.
Coming Next
In the next episode, we explore:
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The gut microbiome in more detail.
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The “30 plants per week” concept.
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How plant diversity supports resilience and immunity.
If you want a simple place to start improving your health, fibre is it.
