The Fibre Reset

The Fibre Reset

The Fibre Reset: Why Your Gut Needs Modern Support

In today’s fast-paced world, many of us believe we are eating reasonably well. We choose salads over chips, drink more water, and try to stay active. Yet digestive discomfort, irregular eating patterns and fluctuating energy levels remain common.

Often, the missing piece is surprisingly simple: fibre.

Welcome to what many nutrition experts now call the fibre reset — restoring adequate fibre intake to support digestive balance, metabolic health and daily wellbeing.

The Modern Fibre Gap

Public health data shows that most adults in the UK and globally consume significantly less fibre than recommended. The Scientific Advisory Committee on Nutrition recommends around 30g of fibre per day for adults, yet average intake is considerably lower.

A large review published in The Lancet analysing carbohydrate quality and health outcomes found that higher fibre intake was consistently linked to improved cardiometabolic markers and overall health outcomes (Reynolds et al., 2019).

Fibre is not simply about digestion. It influences cholesterol levels, blood sugar stability, and gut microbiota composition — all of which contribute to long-term internal balance.

Why Fibre Matters More Than You Think

Dietary fibre travels through the digestive tract largely undigested. Certain types, particularly soluble fibre, absorb water and form a gel-like consistency.

This process helps:

  • Support normal digestive movement

  • Contribute to a feeling of fullness after meals

  • Slow carbohydrate absorption

  • Support healthy cholesterol levels

A meta-analysis published in the American Journal of Clinical Nutrition demonstrated that soluble fibres can contribute to improved cholesterol markers when included in a balanced diet (Brown et al., 1999).

Meanwhile, research in Cell Host & Microbe highlights that dietary fibre plays a major role in nourishing beneficial gut bacteria, which are increasingly recognised as key regulators of metabolic health (Makki et al., 2018).

Introducing Glucomannan: A Unique Plant-Based Fibre

Among soluble fibres, glucomannan stands out for its high viscosity and water-absorbing capacity. Derived from the konjac root, it has been used traditionally in East Asian cuisine for centuries.

When taken with adequate water, glucomannan expands in the stomach and forms a viscous gel. This physical property is what makes it so widely studied.

A systematic review and meta-analysis published in the Journal of the American College of Nutrition examined randomised clinical trials involving glucomannan supplementation. The researchers found that glucomannan may support improvements in body composition markers when combined with lifestyle changes (Onakpoya et al., 2014).

Importantly, studies emphasise that glucomannan works best as part of a balanced dietary pattern, not in isolation.

The Fibre Reset in Practice

A fibre reset is not about drastic changes. It involves small, consistent habits:

1. Increase Whole Food Fibre

Include oats, legumes, seeds, vegetables and whole grains daily. These provide a mixture of soluble and insoluble fibres.

2. Support With Evidence-Based Supplementation

For individuals struggling to reach fibre targets through food alone, supplementation may help. This is where glucomannan supplements become relevant.

3. Always Combine Fibre With Water

Clinical studies highlight that glucomannan should be taken with sufficient water to ensure safe expansion in the digestive tract.

Glutagem Glucomannan: What It Contains

Glutagem Glucomannan combines soluble fibre with complementary micronutrients:

  • Glucomannan (Konjac root fibre) – supports digestive balance

  • Vitamin C – contributes to normal immune function

  • Zinc – supports normal metabolism

  • Selenium – contributes to antioxidant protection

  • Black Pepper Extract (Piperine) – supports nutrient absorption

This combination allows fibre support to sit within a broader wellness framework.

The Gut–Metabolism Connection

Modern research increasingly shows that gut bacteria influence metabolic regulation. Fibre acts as fuel for beneficial bacteria, producing short-chain fatty acids that support intestinal health and metabolic signalling.

Makki et al. (2018) explain that dietary fibre intake is one of the strongest dietary predictors of gut microbiota diversity. Greater diversity is associated with better metabolic markers.

This connection highlights why a fibre reset can influence more than digestion alone.

Evidence Beyond Digestion

A European review in Nutrients reported that populations with higher fibre intake tend to demonstrate improved markers of metabolic and cardiovascular health (Stephen et al., 2017).

Furthermore, research reviewing glucomannan specifically found it to be generally well tolerated and supportive when used appropriately within dietary guidelines (Keithley and Swanson, 2005).

The key message across studies is consistent: fibre works best as part of sustainable, balanced habits.

References

Brown, L., Rosner, B., Willett, W.W. and Sacks, F.M. (1999) ‘Cholesterol-lowering effects of dietary fibre: a meta-analysis’, American Journal of Clinical Nutrition, 69(1), pp. 30–42. Available at: https://pubmed.ncbi.nlm.nih.gov/9925136/ (Accessed: 19 February 2026).

Keithley, J.K. and Swanson, B. (2005) ‘Glucomannan and obesity: a critical review’, Alternative Therapies in Health and Medicine, 11(6), pp. 30–34. Available at: https://pubmed.ncbi.nlm.nih.gov/16053120/ (Accessed: 19 February 2026).

Makki, K., Deehan, E.C., Walter, J. and Bäckhed, F. (2018) ‘The impact of dietary fibre on gut microbiota in host health and disease’, Cell Host & Microbe, 23(6), pp. 705–715. Available at: https://www.cell.com/cell-host-microbe/fulltext/S1931-3128(18)30062-9 (Accessed: 19 February 2026).

Onakpoya, I., Posadzki, P. and Ernst, E. (2014) ‘The efficacy of glucomannan supplementation in overweight and obesity: a systematic review and meta-analysis of randomised clinical trials’, Journal of the American College of Nutrition, 33(1), pp. 70–78. Available at: https://pubmed.ncbi.nlm.nih.gov/25224375/ (Accessed: 19 February 2026).

Reynolds, A., Mann, J., Cummings, J., Winter, N., Mete, E. and Te Morenga, L. (2019) ‘Carbohydrate quality and human health: a series of systematic reviews and meta-analyses’, The Lancet, 393(10170), pp. 434–445. Available at: https://www.thelancet.com/article/S0140-6736(18)31809-9/fulltext (Accessed: 19 February 2026).

Stephen, A.M. et al. (2017) ‘Dietary fibre in Europe: current state of knowledge’, Nutrients, 9(7), 708. Available at: https://www.mdpi.com/2072-6643/9/7/708 (Accessed: 19 February 2026).

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