Fibre - what's the low-down?

Fibre is essential for feeding many of the beneficial bacteria in our gut microbiome. When these bacteria ferment certain types of fibre, they produce short-chain fatty acids (such as butyrate), which help support the health of the gut lining and contribute to overall gut health.

Fibre also helps support regular bowel movements, stool bulk and digestive function, and diets rich in fibre are associated with better gut and overall health.

How much fibre do you need?

The recommended daily intake is 28 g for women and 38 g for men (many people consume less than 20 g per day).

There are 3 different types of fibre, all are important.

Soluble fibre dissolves in water to form a gel-like substance. This can help slow digestion, promote feelings of fullness, and support healthy blood glucose and cholesterol levels. Good sources of soluble fibre include oats, barley, psyllium, legumes (such as beans, chickpeas and lentils), fruit (particularly apples, pears and citrus fruit), and vegetables.
Insoluble fibre is often referred to as 'roughage'. It adds bulk to stools and helps waste move through the digestive tract more efficiently, supporting regular bowel movements and bowel health. Good sources include wholegrain breads and cereals, brown rice, quinoa, wheat bran, nuts, seeds, and the skins of many fruits and vegetables.
Resistant starch is a type of carbohydrate that escapes digestion in the small intestine and is fermented by gut bacteria in the large intestine. This produces short-chain fatty acids, including butyrate, which help nourish the cells lining the colon and support gut health. Good sources include legumes, cooked and cooled potatoes, cooked and cooled rice and pasta, oats, and slightly green bananas.

Most plant foods contain a mixture of different fibres, which is why eating a wide variety of vegetables, fruit, legumes, wholegrains, nuts and seeds is one of the best ways to support gut health.

One of the issues with some highly processed foods that are marketed as being 'high in fibre' is that they may contain added isolated fibres such as inulin. While these ingredients can contribute beneficial fibre, they don't provide the same range of nutrients, phytochemicals and naturally occurring fibre types found in whole plant foods.

What does 28 g - 38 g look like?

To give you an idea, here are some common food sources and approx how much fibre they contain:

1 cup cooked veggies 5g
2 weetbix 3.5g
1 cup cooked brown rice 3g
1 banana 2g
1 tbsp chia seeds 4g

How do you get more?

Aim to include wholegrain foods regularly throughout the week and enjoy legumes (such as beans, chickpeas and lentils) several times a week, or more often if you can.

>> Download my FREE resource: How much fibre is in that?

This will help you figure out how much you’re currently getting and how much more you might need, plus give you lots of ideas on food sources to help you up your intake.

If you would like personalised nutrition advice to help you with managing a balanced diet and lifestyle, my team at Mission Nutrition would love to help!