There are two types of dietary fibre: soluble, which retains water, forming a gel-like substance in the colon that slows digestion (found in beans, legumes, oats, barley, berries and some vegetables); and insoluble, which remains intact to help the passage of food through the stomach and intestine, adding bulk to stools (found in nuts and seeds, wholegrains, many vegetables, legumes and fruit with skins). A balance of both types is ideal.

As a so-called prebiotic, dietary fibre is critical for the growth of good gut bacteria (known as probiotics). Good sources of dietary fibre include fruit such as apples and pears, nuts and seeds. A healthy gut microbiome is believed to interact with the brain and nervous system, and there’s growing evidence that it positively influences mood.

Ensure that a range of high-fibre foods is on your regular shopping list and rotate meal ingredients to maximise benefit. “Having sweet potatoes with a meal one day and swede the next helps to increase the variety of fibres in your diet,” says Abir. “Adding occasional vegetarian meals, such as bean stew, also helps to increase diversity of the plant foods you eat.”

People with digestive problems, such as irritable bowel syndrome, may find they react to some sources of fibre yet benefit from others. “It’s not one-size-fits-all as everyone is individual,” says Abir. “Speaking to a nutritionist can help to identify what works best for you.”

Familiarise yourself with the fibre content of foods – product packaging often states fibre levels. There are online resources to help you to establish your baseline intake and identify any shortfall.

Replace starchy carbohydrates, such as white rice and pasta, with complex carbohydrates which are fibrous foods such as vegetables and pulses. By promoting a feeling of fullness, fibre can assist with weight loss.

Include fibre in snacks – for instance, a piece of fruit eaten with nuts balances different fibres perfectly. In general, because of its high sugar content, fruit should be limited in favour of vegetables.

Incorporating fibre in young children’s diets establishes an early taste for it. “If you regularly offer fibre, perhaps in the form of carrot batons, chunks of cucumber or corn on the cob, even the most selective eater will find something they like,” says Abir. “That way, fibre becomes part of the dietary repertoire for life.”

If you aren’t used to a high-fibre diet, it’s advisable to approach increasing your intake gradually. Introducing too much fibre too fast can cause flatulence, bloating and constipation.

Drinking plenty of water throughout the day aids soluble fibre digestion, assists the passage of insoluble fibre through the gut and produces healthy bowel movements.