The Ultimate Guide to Fibre: What is fibre and why is it essential for good health?
- chandy Rodgers
- Mar 31
- 3 min read
Updated: Apr 1
'Different plants contain different types of fibre so varying the foods you eat will ensure you enjoy the full range of fibre and all its benefits'
Author: Chandy Rodgers
Fibre is one of those things we know we should eat more of, but do you really know what it is and why it is so important for your health?
By the end of this blog series you will have the answers to the following questions:
In this blog post we are going to take a look at what fibre is and the difference between soluble and insoluble fibre.
What is fibre?
Fibre, also known as roughage, is the structural part of plant-based foods that the human body can’t fully digest. It is a type of carbohydrate, but unlike other carbs that break down into sugar, it passes through the digestive system relatively intact and plays a crucial role in keeping things running smoothly. Think of it as ‘nature’s broom’, helping with the general housekeeping in your body.
When you eat something rich in fibre, let’s say an apple, you start by chewing, which breaks it down into smaller bits. It stays mostly intact, giving your jaw a bit of a workout and stimulating saliva production, which is helpful for digestion. Once swallowed, it travels to your stomach, where digestive acids and enzymes try their best to break it down, but fail. Fibre is stubborn. Instead, it adds bulk to your meal, making you feel fuller for longer and slows the release of sugar into your bloodstream. Moving into the small intestine, where most nutrient absorption happens, the soluble and insoluble fibre in the apple continue to resist digestion, and each play a different but equally important role.
Soluble vs Insoluble Fibre
The soluble fibre dissolves in water in your digestive tract, forming a gel-like substance. By absorbing water, it can slow down digestion, reducing diarrhoea or loose stools. It also plays an important role in managing blood sugar levels and lowering cholesterol by binding to these substances in the small intestine and eliminating them from your body in your stools (poo).
You will find soluble fibre in foods like oats, peas, beans, apples, bananas, avocados, citrus fruits, carrots, barley and psyllium.
Insoluble Fibre on the other hand doesn’t dissolve in water. Instead, it aids digestion and adds bulk to your stool, which contributes to regular bowel movements, helping to prevent constipation.
You will find insoluble fibre in foods like, whole grain flour, bran, nuts, seeds, and the skins of fruits and vegetables.
Fibre and its Prebiotic Effects
Some types of fibre have a prebiotic effect, meaning they act as food for the good bacteria in your gut, helping them to thrive. This can improve digestion, support immune function, and even have benefits for mood and overall health.
Foods that contain fibre with a prebiotic effect include onions, garlic, bananas, asparagus, and oats.
Why Variety Matters: The 30-Plant Rule
Lately, there’s been a lot of talk about eating 30 different plant-based foods per week. Why? One big reason is that different plants contain different types of fibre so varying the fruit and veg you eat will ensure you enjoy the full range of fibre and all the benefits it offers your gut and overall health.
Click on the button below to download and print your 30 a week rainbow challenge sheet.
Recipe Books
There are many books on the market that can guide you to an optimal diet, packed with healthy fibre. Happy Gut from Leon is one of our favourites:
You can find more of our favourite recipe books over at THP Recommends.
How much fibre do you need?
Now you know what fibre in let's take a look at how much how much fibre you need for optimal health and wellbeing. Click on the button below.
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