28/8/2026
By Maija Marttinen, PhD, University of Helsinki
Do you know how much dietary fibre you consume? Are you meeting the recommended intake, or is there a fibre gap to fill?
The current Nordic Nutrition Recommendation (NNR 2023) for dietary fibre intake is at least 3 g fibre/ MJ energy/ day, which corresponds roughly to 25 g per day for women and 35 g per day for men. Estimated average intakes in the Nordic and Baltic countries vary from 16 to 22 g/day in women and 18 to 26 g/day in men. Obviously, within this average range there are individuals even with lower and higher intakes. An adequate intake of dietary fibre helps prevent constipation and is associated with a lower risk of colorectal cancer and several other chronic diseases such as cardiovascular diseases and type-2 diabetes. Therefore, increasing fibre intake is important not only for an individual health but also from a public health perspective. So how to fill in the fibre gap?
The main sources of fibre are whole grains, fruits and berries, vegetables, pulses (beans, lentils, peas), and nuts and seeds. In addition, additives including galactomannan, alginates, and methylcellulose used in some processed foods have fibre-like properties. However, increasing fibre intake is only part of the story. An equally important question is whether all fibres are the same. The answer is no. Different fibre types have distinct chemical structures and functional properties, meaning they can affect our health in different ways.
Fibre is not a single substance. Fibres differ in their chemical structure and in their health benefits. For example, in the European Prospective Investigation into Cancer and Nutrition (EPIC) study, cereal fibre showed the strongest inverse association with rectal cancer risk, whereas fibre from fruit and vegetables did not demonstrate a similarly clear association. Major fibre categories include cellulose, hemicellulose, pectins, arabinoxylan, β-glucans, resistant starch, inulin, fructooligosaccharides, and lignin.
Bulking fibres, such as wheat bran and cellulose, primarily increase stool bulk and reduce transit time. β-glucans are viscous fibres that reduce circulating LDL cholesterol and slow glucose absorption. Fermentable fibres including inulin, resistant starch and some oligosaccharides are fermented by gut microbiota to produce short-chain fatty acids.
Most nutrition databases provide only total fibre, some include soluble fibre content of foods, but databases rarely report specific fibres such as β-glucan content, resistant starch content, or fermentability characteristics. When such information exists, it is often available only for selected foods or research databases. Therefore, two individuals who both consume 30 g of fibre per day may have very different fibre intake profiles and experience different physiological effects.
A further complication is that the same amount of fibre may behave differently depending on food processing (e.g. milling, cooking, baking, extrusion) which affects fibre functionality. For example, intact rye kernels, rye flour bread and fibre-enriched processed bread may contain similar grams of fibre but produce different physiological responses. Thus, values of total fibre alone cannot capture these differences. One of the greatest methodological challenges fibre researchers are facing is the variation in fibre definitions. As a result, different studies may not be measuring the same dietary exposure when they report "dietary fibre." Historically, fibre definitions have evolved considerably, and older databases often quantified only non-starch polysaccharides. Later definitions have incorporated resistant starch, resistant oligosaccharides, lignin, and selected functional fibres.
The effects of selected fibres and fibre types on the gut microbiome have been widely studied, and dietary fibre is known to be a key factor regulating the diversity and metabolism of gut microbiota. The production of beneficial metabolites by the gut microbiota depends greatly on the chemical structure of the fibre. Short-chain fatty acids (SCFAs) – mainly acetate, propionate, and butyrate – are formed during fibre fermentation and have beneficial effects on health. In particular, butyrate has numerous positive effects on local and systemic immunity, mucosal integrity, and the prevention of inflammation in the gut. The formation of SCFAs is influenced by the chemical structure of the fibre serving as the substrate, as well as the enzymatic activity of gut microbes.
The FIBRE-MATCH project, funded by the European Union, European Innovation Council (EIC), applies a precision nutrition approach for increasing fibre intake and health using gut microbiota-matched sustainable fibre sources. FIBRE-MATCH aims to match dietary fibre types to gut microbiome subtypes while optimizing metabolic output and minimizing digestive symptoms. The FIBRE-MATCH project will also generate a database of dietary fibres which will improve the quality and granularity of dietary data analysis. An ideal future fibre database would not only serve to evaluate total fibre intake but also calculate intakes of structurally different fibres, and differentiate between the diversity of fibre sources. Such an approach aligns more closely with the current understanding that health benefits depend not only on the amount of fibre consumed but also on the variety and functionality of different fibre types, as well as characteristics and function of the host gut microbiota.
To sum up, increasing dietary fibre intake is important, not only for meeting dietary recommendations but also for supporting optimal health. This requires a deeper understanding of how the gut microbiota interacts with different fibre types, alongside the development of comprehensive databases that capture the broad spectrum of chemically and physiologically distinct fibres.
Now is a good time to enjoy all the lovely fibre-rich foods of the harvest and foraging season. To benefit from the diverse range of fibres, enjoy a variety of fibre-rich foods including whole grains, fruits and berries, vegetables, beans, lentils, and peas, nuts and seeds.
Literature:
Carlsen H and Pajari A-M. Dietary fiber–a scoping review for Nordic Nutrition Recommendations 2023. Food & Nutrition Research 67: 10-29219.
26/6/2026
By Nugrah Fadillah, MSc candidate, University of Helsinki
(Illustrations by
Every 27th of June is the World Microbiome Day, a reminder of how microbes living in and on us shape our health. It's a good moment to revisit an old saying most of us know: You are what you eat. But how true is that once you look at the gut? Maybe even closer to the truth is: You are what your microbes do with what you eat.
Dietary fibre is a good example. As our body can’t digest fibre on its own, our gut microbiota can! When microbes break down the fibre, they produce compounds called short chain fatty acids that act as systemic signaling molecules strengthening our immunity, helping regulate blood sugar and metabolism, reinforcing the gut’s protective barrier, and even influencing gut–brain communication. People who eat more fibre tend to have lower rates of type 2 diabetes and heart disease, and that’s a big reason “eat more fibre” is good advice for most of us.
Despite its benefits for well-being, dietary fibre can act as a double-edged sword for people with sensitive guts, like those with irritable bowel syndrome (IBS). When intestinal bacteria digest fibre, they can produce gas; depending on the fibre type and the individual, this can mean bloating, cramping, and real pain. That’s when simple advice to eat more fibre becomes tricky. While, in general, slowly fermented fibres like resistant starch and beta-glucans are less flatulogenic than inulin, and other fast-fermenting fructans, scientists have recently started to ask whether it really matters what each person's gut microbiota is able to do with each type of fibre. Two people can eat the same bowl of beans and have completely different responses, because they carry different microbes with different abilities to digest them.
This is the challenge addressed by the FIBRE-MATCH consortium, led by Anne Salonen at the University of Helsinki. Instead of telling everyone to eat more fibre in general, the FIBRE-MATCH project aims to match the right fibre type to the individual. Together with researchers from the University of Helsinki, Tallinn University of Technology and Örebro University, Anne’s team is mapping the types of fibre-consuming gut microbiota in Europeans and testing how common fibres are metabolized by gut microbes, with the goal of developing fibre-rich food prototypes that do not trigger discomfort. The project is also building a database of specific fibre types in different foods, with potential to turn fibre from a crude dietary variable into a more accurate, even mechanistic nutritional factor, enabling precision microbiome modulation, targeted nutrition, and next-generation functional foods.
So, what's your relationship with fibre? Easy, or complicated?
If you work in food, nutrition or microbiome research, say hello by following FIBRE-MATCH. We'll be sharing how the project unfolds.
#WorldMicrobiomeDay #FibreMatch #GutHealth #Fiber #Fibre #Microbiome #PrecisionNutrition
Further reading:
Delzenne, N.M., Bindels, L.B., Neyrinck, A.M. et al. The gut microbiome and dietary fibres: implications in obesity, cardiometabolic diseases and cancer. Nature Reviews Microbiology, 23, 225–238 (2025).
16/6/2026
Professor Robert Brummer presented the FIBRE-MATCH project and EIC Pathfinder Portfolio on Precision Nutrition in the ILSI Europe Symposium 2026 in Brussels. You can read more about the Symposium from here:
28/5/2026
By Elisa Gutiérrez-Navarro, PhD, Örebro University
World Digestive Health Day (WDHD) is a campaign initiated by the World Gastroenterology Organisation to raise awareness on gut health. It is celebrated annually on May 29th. This year's WDHD theme highlights the impact of chronic diarrhea.
Irritable Bowel Syndrome (IBS) is one of the most common gastrointestinal disorders worldwide. It is characterized by abdominal pain, bloating, and changes in bowel habits with IBS-D mainly associated with chronic diarrhea. Beyond symptoms, growing evidence shows that diet and especially dietary fibre play key roles in shaping gut function and the gut microbiota.
Despite being common, diarrhea is still a topic many people find difficult to talk about due to stigma which can delay diagnosis and treatment.
In general, we can distinguish three types of diarrheas:
Chronic diarrhea should never be normalized. If symptoms persist, medical evaluation is essential due to the possibility of this being a signal of other diseases.
Dietary fibre plays an important but sometimes confusing role in IBS. Dietary fibre isn’t just a nutritional component; it is a key substrate for the gut microbiota. Different types of fibre are fermented by intestinal bacteria, producing metabolites that can influence gut motility, inflammation, and overall digestive function. Dietary fibre also alters water balance in the intestine (which is important for stool consistency) and is fermented by gut bacteria producing gas. In IBS, the gut is more sensitive, so these effects can be either beneficial or problematic depending on the fibre type and individual tolerance. Soluble fibre can help regulate bowel movements, whereas insoluble fibre may aggravate symptoms; therefore, fibre choices should be individualized. This is also why understanding the relationship between different types of dietary fibre and the gut is so important.
At Örebro University, our research group, led by Professor Robert Brummer, studies the relationship between diet, fibre, microbiota, and gut health. We are part of the FIBRE-MATCH project, funded by the European Union, bringing together researchers from Sweden, Finland, and Estonia. Our goal is to understand how different types of fibre affect IBS symptoms in individuals and to move toward more personalized nutrition recommendations.
In our research, we use non-invasive breath sampling to analyze volatile organic compounds (VOCs). This approach helps us explore whether individuals with IBS show specific breath profiles linked to gut metabolism and microbiota differences, potentially opening the door to future biomarkers.
Digestive health is shaped by a complex interaction between what we eat, our microbiota, and how our body responds. On World Digestive Health Day, May 29th, this is a reminder that talking about digestive symptoms matters, early diagnosis matters, and personalized nutrition may be the future of gut health.
So, remember: if you recognize these symptoms in yourself or someone close to you, do not “flush the signs away”.
#WDHD2026 #DontFlushTheSigns #FIBREMATCH #EICPrecisionNutrition
Literature
1. Evenson, A., et al., The Effects of Gluten and Inulin on Breath Hydrogen, GI Symptoms, Satiety and Sensory Aspects in Adults with and without IBS. Journal of the Academy of Nutrition and Dietetics, 2022. 122(9, Supplement): p. A27.
2. Lacy, B.E., Diagnosis and treatment of diarrhea-predominant irritable bowel syndrome. Int J Gen Med, 2016. 9: p. 7-17.
3. von Muhlenbrock, C., et al., The role of dietary fiber in the gastrointestinal tract: when, how and why? Best Practice & Research Clinical Gastroenterology, 2025. 79: p. 102080.
13/05/2026
Ilhan Cem Duru was presenting his FIBRE-MATCH poster in Research Program Unit (RPU) Science Day 2026 at Helsinki Expo & Convention Centre on 8th of May. FIBRE-MATCH Coordinator and WP1 leader Anne Salonen gave there also a talk as the director of the Human Microbiome Research Program (HUMI) at the Medical Faculty, University of Helsinki.
06/05/2026
On May 5th, Maija Marttinen presented her poster on the FIBRE-MATCH project in Elintarvikepäivä, an event organized by the Finnish Food and Drink Industries' Federation and the Finnish Food Research Foundation. The program featured inspiring talks on topics such as future trends and food innovation. Overall, a day full of great discussions and interaction.
30/04/2026
The FIBRE-MATCH consortium meeting on 27–28 April 2026 was hosted by Professor Robert Jan Brummer’s team at Örebro University. Over two productive days, the consortium focused on upcoming research activities, strengthened collaboration across work packages, and discussed future deliverables as well as the project’s innovation and dissemination strategy.
A tour in the research unit and facilities demonstrated the strong expertise and excellent capabilities of our Örebro partners. Once again, the on-site meeting proved its value by strengthening collaboration and fostering closer partnerships among project members from the University of Helsinki, Tallinn University of Technology, and Örebro University. Our commitment towards closing the fibre-gap through science continues.
24/03/2026
FIBRE-MATCH's next Consortium meeting will be held soon in Örebro on 27.-28.4.2026.
24/02/26
Last week FIBRE-MATCH Coordinator Anne Salonen, Prof. Anne-Maria Pajari and Prof. Robert Brummer participated in the EIC Pathfinder portfolio annual meeting in Madrid.
The meeting highlighted progress across portfolio projects and revealed several new opportunities for collaboration. The matchmaking activities among portfolio members and with external groups stood out as especially productive.
Thank you IMDEA Nutrición for hosting the event!
30/01/26
FIBRE-MATCH Coordinator Anne Salonen talked about early life nutrition and diet and Professor Anne-Maria Pajari about dietary fibre and plant-based proteins, covering digestibility and effects on human physiology and gut microbiome. We really enjoyed this unique conference with great talks and inspiring discussion with peers and students. Many thanks to the organisation team for putting together such an enjoyable event!
15/12/25
The FIBRE-MATCH project, launched in September 2024, is tackling one of the most prevalent nutrition challenges in developed countries: the fibre gap. Adequate dietary fibre intake is essential for health and prevention of chronic diseases, yet most Europeans consume far less than recommended. One major barrier is the digestive discomfort caused by fibre-rich foods, especially for sensitive individuals such as those with irritable bowel syndrome (IBS).
Our vision is clear: match dietary fibre types to gut microbiome subtypes to optimize health benefits without compromising digestive comfort. In its first year, FIBRE-MATCH has made significant strides toward this goal.
Key achievements in year one
Why this matters
By enabling microbiome-tailored fibre intake, FIBRE-MATCH aims to make high-fibre diets more accessible and comfortable for everyone. In the long run, this approach could help close the fibre gap, reduce the risk of non-communicable diseases, and deliver substantial healthcare savings—cardiovascular disease alone costs the EU nearly €300 billion annually.
Stay tuned for updates as we move into the next phase: clinical trials and food prototype development!
31/10/25
The FIBRE-MATCH project gathered for an inspiring consortium meeting at the University of Helsinki on 29.-30.9.2025. We reviewed our first-year achievements and planned the next steps for our mission to close the fibre gap. The meeting combined strategic discussions with hands-on insights during a tour of the food science labs, where fibre-rich food prototype products are being developed for upcoming human trials.
18/04/25
Our consortium meeting was held in Tallinn University of Technology on 15.-16.4.2025. It included two days of good conversation and bright ideas with the FIBRE-MATCH project partners from University of Helsinki, Tallinn University of Technology and Örebro University. Inspired by this meeting, we continue making strides towards increasing fibre intake and health using gut microbiota-matched sustainable fibre sources!
07/04/25
Helsingin yliopistossa on aloittanut FIBRE-MATCH-konsortiohanke, joka sai 3,4 miljoonan euron rahoituksen Euroopan innovaationeuvoston (EIC) Pathfinder Challenges –ohjelmasta. Hanke selvittää, voiko suolistomikrobiston yksilöllisyyttä huomioimalla vähentää runsaskuituiseen ravintoon liittyviä vatsavaivoja, lisätä kuidun saantia ja siten edistää terveyttä. Lue lisää klikkaamalla tätä
11/12/24
The call has closed. We have started to review the applications and aim to send the invitations before the Christmas.
31/10/24
The two-day face-to-face kick-off meeting on 18.-19.9.2024 for the FIBRE-MATCH project, hosted by the coordinator in Helsinki seaside, brought together project partners to align on objectives, timelines, and responsibilities. Many practical aspects of the research were effectively discussed, fostering collaboration and ensuring all members are well-prepared for the project’s next steps. Complemented with administrative and financial instructions, the meeting set a strong foundation for effective teamwork and project execution during the next four years.