Fibre 101: What is fibre and why does it matter for gut health?

Written By Kelsey Paterson

Fibre has become a popular topic in recent years, and for good reason. It plays an essential role in maintaining gut health and overall digestive function. While fibre is technically a type of carbohydrate, it differs from others in one key way: it cannot be fully digested by the human body. Rather than being broken down in the small intestine like most nutrients, fibre moves into the large intestine, where it provides a number of important benefits.

One of fibre’s key functions is to support a healthy gut microbiome. Certain types of fibre act as prebiotics, A.K.A. food for the beneficial bacteria that reside in your large intestine. Fibre also helps maintain regular bowel movements and can assist in managing cholesterol levels, blood sugar and appetite

Understanding the Different Types of Fibre

1. Soluble Fibre

Soluble fibre dissolves in water, forming a gel-like substance in the digestive tract. It is known for its ability to:

  • Soften stools

  • Promote satiety (a feeling of fullness)

  • Help regulate cholesterol and blood sugar levels

Foods that contain soluble fibre: Oats, apples, citrus fruits, psyllium and legumes.

2. Insoluble Fibre

Insoluble fibre does not dissolve in water. Instead, it adds bulk to the stool and supports regular bowel motions. This type of fibre can be particularly helpful for relieving constipation.

Foods that contain insoluble fibre: Whole grains, seeds, nuts, and the skins of fruits and vegetables.

3. Resistant Starch

Although technically a starch, resistant starch behaves like fibre in the body. It resists digestion in the small intestine and is fermented by gut bacteria in the colon, producing beneficial short-chain fatty acids.

Foods that contain resistant starch: Cooked and cooled potatoes, firm green bananas, lentils, and chilled rice or pasta.

Why Fibre Matters for Gut and General Health

Including adequate fibre in your daily diet can help:

  • Support regular bowel motions and prevent constipation

  • Feed the beneficial bacteria in your gut microbiome

  • Regulate blood glucose levels

  • Reduce cholesterol

  • Promote long-term bowel health

  • Support appetite regulation and healthy weight maintenance

Need Support with Gut-Friendly Fibre?

If you're struggling to get enough fibre without upsetting your gut, you're not alone and you don’t have to figure it out by yourself. Our team of experienced gut health dietitians can provide personalised advice tailored to your unique digestive system, lifestyle, and dietary needs.

Whether you're navigating IBS, following a low FODMAP diet, or just looking to optimise your gut health, we're here to help.

Book your free 15-minute discovery call to chat with one of our friendly clinicians.

Kelsey Paterson