Fibre is often called the most important nutrient for gut health, yet most people fall far short of recommended intakes. Understanding the different types of fibre, their unique benefits, and how to increase your intake can transform your digestive health and overall wellbeing.
What Is Fibre?
Fibre is the part of plant foods that your body cannot digest. Unlike proteins, fats, and carbohydrates, fibre passes through your digestive system relatively intact. But far from being useless, this indigestible material plays crucial roles in gut health.
Types of Fibre
Soluble Fibre
Soluble fibre dissolves in water to form a gel-like substance. It's found in:
Benefits include:
Insoluble Fibre
Insoluble fibre doesn't dissolve in water. It's found in:
Benefits include:
Resistant Starch
A special type of fibre that 'resists' digestion:
Benefits include:
How Much Fibre Do You Need?
Official recommendations suggest:
However, our ancestors likely consumed 100+ grams daily. Most people in Western countries consume only 15-20 grams. For optimal gut health, aiming for 30-40 grams is a reasonable goal.
The Gut Microbiome Connection
Fibre is the primary food source for your beneficial gut bacteria. When bacteria ferment fibre, they produce:
Butyrate — The primary fuel for colon cells, supporting gut lining integrity and reducing inflammation.
Acetate and propionate — Support metabolic health, appetite regulation, and immune function.
A high-fibre diet promotes:
Best High-Fibre Foods
Legumes — Lentils, chickpeas, black beans (15-20g per cup)
Whole grains — Oats, quinoa, brown rice (4-8g per cup cooked)
Vegetables — Broccoli, Brussels sprouts, artichokes (4-10g per cup)
Fruits — Raspberries, pears, apples with skin (4-8g per serving)
Nuts and seeds — Chia seeds, flaxseeds, almonds (3-10g per ounce)
How to Increase Fibre Safely
Increasing fibre too quickly can cause bloating, gas, and discomfort. Follow these guidelines:
When Fibre Causes Problems
For some people, particularly those with IBS or SIBO, certain fibres can worsen symptoms. This doesn't mean you should avoid fibre entirely, but rather:
The Bottom Line
Fibre is fundamental to gut health, yet most people don't get enough. By gradually increasing your intake of diverse fibre sources, you can support a thriving gut microbiome, improve digestive function, and enhance overall health. If you're struggling to tolerate fibre or want guidance on optimising your intake, working with a gut health specialist can help you find the right approach for your unique situation.