Fibre plays an important role in supporting healthy digestion, regular bowel movements and a diverse gut microbiome. Fibre is one of our guts favourite foods. It’s a type of carbohydrate that our body cannot fully digest, instead, much of it that is broken down travels through our digestive system and, depending on the type of fibre, can be used by our gut microbes as fuel. When good bacteria in the gut ferment fibre, they produce substances called short-chain fatty acids (SCFAs), which support the gut barrier, immune function and metabolism.
Types of fibre
There are two broad types of fibre: soluble and insoluble.
Most plant foods contain a combination of both, but some are richer in one type which is why eating a variety of plant foods is really beneficial to our overall health.
Soluble fibre
Soluble fibre dissolves in water and forms a gel-like substance in the digestive tract. This can slow down digestion and the release of carbohydrates into the bloodstream which helps support stable blood sugar levels. Some of the soluble fibres are fermented by our gut bacteria to be used as fuel.
Sources of soluble fibre
- Oats
- Barley
- Beans
- Lentils
- Chickpeas
- Apples
- Pears
- Citrus fruits
- Berries
- Carrots
- Sweet potatoes
- Chia seeds
- Flaxseeds
Insoluble fibre
Insoluble fibre does not dissolve in water. It adds bulk to our stools by creating a gel-like substance helping food to move through the digestive system preventing constipation.
Sources of insoluble fibre
- Wholegrain bread
- Brown rice
- Wholewheat pasta
- Wheat bran
- Nuts
- Seeds
- Broccoli
- Cauliflower
- Green beans
- Potato skins
- Fruit skins
Most people are not eating enough fibre. When fibre intake is consistently low, some of the following symptoms can occur:
Symptoms of low fibre intake
- Constipation or less frequent bowel movements
- Bloating
- Sluggish digestion
- Brain fogginess
- Hormonal imbalance
- Skin breakouts
- Irregular blood sugar levels
- Low immune health
How to gradually increase your fibre intake
Here are some practical tips for gradually increasing your fibre intake. You don’t have to make drastic changes. Try adding a few different fibre-rich foods throughout your day.
Examples
- Oatmeal topped with berries, chia seeds and ground flaxseed
- A wholegrain wrap or sourdough bread with hummus, salad leaves, grated carrot and peppers
- An apple, date or pear with a handful of nuts
- Lentil or bean-based chilli with brown rice and a side of broccoli or cauliflower
- Greek/coconut/goat yoghurt with berries, chia seeds, ground flaxseed and a small handful of nuts.