What it is, why it matters, and how to get more of it
Fibre is one of those nutrients that’s always been linked to gut health, but the truth is, its benefits go well beyond digestion. It plays a role in everything from blood sugar regulation to cholesterol levels to long-term disease prevention. And yet, most people aren’t eating nearly enough of it.
Let’s break down what fibre actually is, the different types, why it matters, and how to include more of it in a way that feels realistic and doable.
What is fibre?
Fibre refers to the parts of plant foods that our bodies can’t fully digest. Unlike carbohydrates, fats, or proteins that are broken down and absorbed, fibre passes through the digestive tract mostly intact. And that’s a good thing.
There are two main types of fibre: soluble and insoluble. Both are important, and most plant foods contain a mix of the two.
Soluble fibre
Soluble fibre dissolves in water and forms a gel-like substance in the gut. This slows digestion, which can help with blood sugar regulation and keeping you fuller for longer.
Benefits of soluble fibre:
- Supports healthy blood cholesterol levels
- Helps stabilise blood sugar after meals
- Feeds beneficial gut bacteria (a prebiotic effect)
- Helps regulate appetite
Sources of soluble fibre:
- Oats
- Legumes (like lentils, chickpeas, and beans)
- Barley
- Apples, pears, citrus fruits
- Psyllium husk
- Flaxseeds and chia seeds
Insoluble fibre
Insoluble fibre doesn’t dissolve in water. Instead, it adds bulk to the stool and helps keep things moving through the digestive system.
Benefits of insoluble fibre:
- Promotes regular bowel movements
- Helps prevent constipation
- May play a role in reducing risk of diverticular disease
Sources of insoluble fibre:
- Wholegrains (brown rice, wholemeal bread, whole wheat pasta)
- Wheat bran
- Nuts and seeds
- Skin of fruits and vegetables (like apples, potatoes, cucumber)
- Cabbage, cauliflower, and other cruciferous vegetables
How much fibre do you actually need?
In Australia, the recommended daily fibre intake is around 25g per day for women and 30g per day for men. These numbers are a good baseline, but they’re not the limit. Most people would benefit from aiming a little higher than this, as high as can be tolerated!
Getting a mix of both soluble and insoluble fibre supports everything from gut health and hormone regulation to heart health and appetite control.
That said, more isn’t always better. Going too far beyond this, especially suddenly, can lead to bloating, cramping or digestive discomfort, particularly if your gut isn’t used to processing that much fibre or your fluid intake is low.
The key is to increase fibre gradually, drink plenty of water, and focus on variety from whole foods.
Why fibre matters
Beyond digestion, fibre plays a role in:
- Lowering the risk of heart disease and type 2 diabetes
- Improving cholesterol levels
- Regulating blood sugar
- Supporting healthy bowel habits
- Reducing the risk of colorectal cancer
- Improving the balance of gut bacteria (which influences everything from mood to immunity)
- Promoting satiety and more stable energy
For such a simple nutrient, fibre really does a lot.
How to include more fibre without overhauling your life
If you’re not used to eating a lot of fibre, small, consistent changes are the way to go. Here are some practical tips:
- Add a spoonful of chia or flax to oats, smoothies or yoghurt
These offer a mix of soluble and insoluble fibre, and take less than 10 seconds to stir in. - Swap white rice, bread or pasta for wholegrain versions
Even switching one serve per day can make a noticeable difference over time. - Leave the skin on fruits and vegetables when possible
The skin is rich in insoluble fibre, and you’ll get more antioxidants too. - Include legumes around four times per week
Think chickpeas in a salad, lentils in a pasta sauce or soup, or a bean-based curry. You don’t need them every day to get the benefits. - Snack on nuts, seeds or roasted chickpeas
A fibre-rich option that also provides healthy fats and a bit of protein. - Eat more plants in general
Fibre is only found in plant foods, so the more plant diversity you have in your week, the better your fibre intake will be.
Final thoughts
Fibre isn’t fancy, but it’s essential. It supports nearly every system in the body, helps you feel fuller for longer, stabilises your energy, and plays a key role in long-term health.
You don’t need to count your grams or make your diet perfect overnight. But paying a little more attention to fibre, and making a few simple, consistent tweaks, is one of the most practical things you can do to feel better day to day.
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