UK surgeon shares the best time to eat fibre-rich foods to maximise health benefits: ‘You need to frontload your fibre…’

Fibre is an essential part of a balanced diet but the time you eat it matters as much as how much your intake is. Dr Rajan shares how to maximise benefits.

Fibre is a cornerstone of a healthy diet – linked to better digestion, a lower risk of colon cancer, and even a longer lifespan. But while most people focus on how much fibre they eat, few consider when they eat it. Simply loading up on salads or fibre-rich foods at random times of the day may not deliver the full benefits. In fact, timing your fibre intake strategically can make a significant difference, helping your body absorb and utilise it more effectively.

Dr Karan Rajan, a UK-based surgeon and popular health content creator, is breaking down the optimal time of day to eat fibre-rich foods. In an Instagram video shared on April 3, he explains how timing your fibre intake can influence digestion, gut microbiome fermentation, and metabolism throughout the day.

The best time to eat fibre

According to Dr Rajan, if you want to maximise the benefits of fibre, it’s best to consume it earlier in the day – ideally making it a key part of your breakfast. This is because your digestive system is more active in the morning, with improved bile flow, stronger digestive enzyme secretion, and more efficient intestinal contractions. On top of that, many of the beneficial bacteria in your gut are most active during this time, making fibre intake even more effective.

The surgeon explains, “If you want to get the most benefits from your fibre, you need to frontload your fibre. That just means more fibre earlier in the day. For example, I try to get around 15 to 20 grams of fibre for breakfast. Your digestive system is more active in the morning, with greater bile flow, digestive enzyme secretion, and colonic contractions. Even most of your beneficial microbes have their peak function early in the day and are more awake. Try to take advantage and tap into that by eating a greater proportion of your fibre earlier in the day.”

Digestive benefits

Dr Rajan explains that eating fibre earlier in the day is less likely to trigger digestive discomfort like bloating. It also helps keep you fuller for longer, as a fibre-rich breakfast kickstarts appetite-regulating hormones, reducing cravings later in the day. He further notes that bacterial fermentation of fibre begins earlier as well, extending the window for short-chain fatty acid production – an effect that can support better metabolism throughout the day.

The surgeon highlights, “Not only will this be easier on your digestive system and less likely to trigger symptoms like bloating, which often comes hand-in-hand with very high fibre intake, but it also keeps you fuller throughout the day because now you have that sustained appetite hormone signaling from earlier fibre fermentation. So you feel less snacky. But also bacterial fermentation of fibre happens earlier in the day. Now you've increased your window of short-chain fatty acid production, which really sets the metabolic tone for the whole day.”

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.