Fibre first: eating for a happier gut

Most of us eat about half the fibre we need. The fix isn’t a supplement — it’s changing the grain your meals are built on.

Millets carry both kinds of fibre: insoluble, which keeps digestion moving, and soluble, which feeds the gut bacteria that make short-chain fatty acids — the compounds linked to lower inflammation and better satiety signalling.

A 68% millet muesli at breakfast can cover a third of your daily fibre before 9am. The practical effect: fewer cravings, steadier energy, and a gut that stops complaining.

Go gradual. Jumping from a low-fibre diet to a high-fibre one overnight causes bloating — add one millet meal a day for a week, drink more water, and let your microbiome catch up.