What is Dietary Fibre, and Why is it One of the Most Important Nutrients for Overall Health?
While protein intake and the seed oil debate dominate current discussions (don’t get me started!), this essential and very cool nutrient is often overlooked. Let’s talk about it—the nutritionist in me wants fibre in the spotlight. Where it belongs. #makefibresexy
Jump to:
- What is Dietary Fibre - at a Glance
- What is Dietary Fibre?
- Soluble Fibre: Supporting Your Heart, Blood Sugar and Gut
- Insoluble Fibre: Keeping Your Digestive System Moving
- Soluble vs Insoluble Fibre
- What is Resistant Starch?
- Fibre and Your Gut Microbiome
- How Much Fibre do You Need?
- Simple Ways to Eat More Fibre
- Increase Fibre Gradually
- My Favourite High-Fibre Plate Formula
- The Takeaway
- FAQs
- More Resources to Check Out
- Leave a Comment
Found naturally in fruits, vegetables, legumes, whole grains, nuts and seeds, fibre supports everything from healthy digestion and balanced blood sugar to heart health and a thriving gut microbiome. Because it's found almost exclusively in plant foods, eating a varied plant-based diet is one of the easiest ways to increase your fibre intake naturally.
The good news? You don't need expensive supplements or complicated meal plans - I guess that's why it isn't marketable like protein. Simply filling your plate with colourful whole plant foods provides the soluble and insoluble fibre your body needs to thrive.
In this guide, we'll explore what fibre is, the difference between soluble and insoluble fibre, why both matter, and practical ways to include more fibre-rich foods in your everyday meals.
What is Dietary Fibre - at a Glance
What is Dietary Fibre?
Dietary fibre is the part of plant foods that our digestive enzymes can't fully break down.
Unlike other carbohydrates, fibre isn't directly absorbed as glucose for quick energy. Instead, it travels through the digestive tract, where it performs a range of important functions that support digestive, metabolic and cardiovascular health.
Research consistently shows that people who eat more fibre-rich foods tend to have better long-term health outcomes, including lower rates of heart disease, type 2 diabetes and bowel disease.
There are two main types of fibre - soluble fibre and insoluble fibre. While they work differently, they're equally important for good health.
Soluble Fibre: Supporting Your Heart, Blood Sugar and Gut
Soluble fibre dissolves in water to form a gel-like substance in your digestive system.
This slows digestion and helps regulate the absorption of nutrients, making it particularly beneficial for heart health, blood sugar management and gut health.
Benefits of Soluble Fibre
Helps lower cholesterol
Soluble fibre binds to bile acids in the digestive tract, encouraging the body to use cholesterol to produce more bile.
Over time, this can help reduce LDL ("bad") cholesterol levels and support heart health. Here's the geeky science part - I've simplified the process, but it's still pretty cool. If you like that kind of stuff.
Step 1. Soluble fibre forms a gel
When you eat soluble fibre, it absorbs water and forms a thick, gel-like substance (goo) in your digestive system. This gel slows digestion and interacts with the bile acids your body uses to digest fats.
Step 2. Some bile acids get carried away
Your liver makes bile acids from cholesterol and releases them into your small intestine to help break down fats. Normally, about 95% of these bile acids are reabsorbed and recycled back to the liver. But the gel formed by soluble fibre makes this process less efficient - some bile acids pass through your digestive tract and exit with other solid waste. OK, we're all grown-ups - I am talking about poop.
Step 3. Your liver makes more bile acids
Because some bile acids have been lost, your liver needs to replace them. To do that, it uses cholesterol to make a fresh supply.
Step 4. LDL ("bad") cholesterol levels fall
As the liver uses up its cholesterol stores, it pulls more LDL ("bad") cholesterol out of your bloodstream to replace them. Over time, this helps lower LDL cholesterol levels, supporting better heart health.
Supports healthy blood sugar levels
By slowing the digestion and absorption of carbohydrates, soluble fibre helps reduce rapid increases (spikes) in blood glucose after meals, providing more stable energy throughout the day.
Keeps you fuller for longer
Meals rich in soluble fibre digest more slowly, helping to increase satiety and reduce snacking between meals.
Nourishes your gut microbiome
Many soluble fibres act as prebiotics, feeding beneficial bacteria in the large intestine.
As these bacteria ferment fibre, they produce short-chain fatty acids that help maintain the gut lining, reduce inflammation and support immune health.
Foods Rich in Soluble Fibre
Recipes with Soluble Fibre
Insoluble Fibre: Keeping Your Digestive System Moving
Unlike soluble fibre, insoluble fibre doesn't dissolve in water.
Instead, it adds bulk to stool and helps food move efficiently through the digestive tract.
Benefits of Insoluble Fibre
Promotes regular bowel movements
Insoluble fibre helps prevent constipation by increasing stool bulk and supporting healthy bowel function.
Supports digestive health
Keeping food moving efficiently through the intestines contributes to a healthier digestive system and may reduce the risk of developing diverticular disease.
Increases fullness
Many high-fibre vegetables and whole grains require more chewing and take up more space in the stomach, naturally increasing feelings of satisfaction after meals.
Foods Rich in Insoluble Fibre
Recipes with Insoluble Fibre
Soluble vs Insoluble Fibre
| Soluble Fibre | Insoluble Fibre |
| Dissolves in water | Doesn't dissolve in water |
| Forms a gel | Adds bulk to stool |
| Slows digestion | Helps move food through digestive tract |
| Helps lower cholesterol | Supports bowel regularity |
| Supports healthy blood sugar | Helps prevent constipation |
| Feeds beneficial gut bacteria | Supports digestive health |
| Found in oats, beans, fruits and legumes | Found in whole grains, vegetables, nuts and seeds. |
| Is awesome | Is also awesome |
The good news is that most whole plant foods contain a combination of both types of fibre, so eating a varied diet naturally provides the benefits of each.
What is Resistant Starch?
Resistant starch functions much like dietary fibre. Instead of being broken down in the small intestine, it travels intact to the large intestine. There, it ferments and acts as a fuel source to help produce beneficial bacteria, supporting overall bowel health.
You can find resistant starch in a variety of foods, including:
Fibre and Your Gut Microbiome
One of the most exciting areas of nutrition research is the relationship between fibre and the gut microbiome. Trillions of bacteria live in your digestive system, playing important roles in digestion, immunity, inflammation, and even mental wellbeing.
These beneficial microbes rely on fibre for fuel. When fibre reaches the large intestine, gut bacteria ferment it to produce compounds called short-chain fatty acids (SCFAs), which help:
One simple way to support your gut is to eat a wide variety of plant foods. Many researchers now encourage aiming for around 30 different plant foods each week, including vegetables, fruits, legumes, whole grains, nuts, seeds, herbs and spices.
Variety matters just as much as quantity.
How Much Fibre do You Need?
General recommendations suggest adults aim for approximately:
Many people eating a Western-style diet fall short of these recommendations because meat and animal products don't contain fibre, it is found exclusively in plants. Fortunately, understanding what dietary fibre is and including whole plant-based foods in your diet naturally makes it easier to meet your needs without counting every gram.
For example, a day that includes oats for breakfast, lentil soup for lunch, fruit for snacks, and a bean-based dinner can easily provide enough fibre to support good health.
Simple Ways to Eat More Fibre
Increasing your fibre intake doesn't require major dietary overhauls. Try these simple habits:
Small changes made consistently can have a big impact over time.
Increase Fibre Gradually
If your current diet is low in fibre, increase your intake gradually over a few weeks. Suddenly eating large amounts of fibre can lead to bloating or gas while your digestive system adapts.
To make the transition easier, remember to increase fibre slowly, drink plenty of water, and stay physically active. Most people find that any temporary digestive discomfort improves rapidly as their gut microbiome adjusts.
My Favourite High-Fibre Plate Formula
Building a fibre-rich meal can be fuss-free and simple.
Building a fibre-rich meal can be fuss-free and simple. Aim to fill your plate with this easy formula—but of course, we are not stressing about it, because stress can lead to constipation!
🥬 ½ colourful vegetables
🫘 ¼ legumes such as beans, lentils or chickpeas
🌾 ¼ whole grains like brown rice, quinoa or barley
🥜 Finish with a sprinkle of nuts or seeds
🍓 Add fresh fruit for dessert or a snack
This easy formula naturally provides a balance of soluble and insoluble fibre while also delivering plenty of vitamins, minerals and plant protein.
The Takeaway
Fibre is much more than a nutrient that helps keep us regular. It's an essential part of a healthy diet that supports digestion, heart health, blood sugar regulation, immune function and a thriving and happy gut microbiome.
Rather than focusing on individual nutrients or so-called superfoods, aim to enjoy a colourful variety of whole plant foods each day. Every vegetable, fruit, legume, whole grain, nut and seed contributes its own unique mix of fibres and plant compounds that work together to nourish your body.
At My Goodness Kitchen, we believe healthy eating should be simple, delicious and approachable. By making fibre-rich plant foods a natural part of your meals, you're investing in your health one bite at a time.
FAQs
Beans, lentils, chickpeas, whole grains, oats, berries, pears, apples, broccoli, chia seeds and flaxseeds are among the richest natural sources of dietary fibre.
Both are important. Soluble fibre supports heart health, blood sugar regulation and the gut microbiome, while insoluble fibre promotes healthy digestion and regular bowel movements. A varied plant-based diet naturally provides both.
Increasing fibre very quickly may cause temporary bloating or discomfort. Gradually increasing your intake while drinking enough water allows your digestive system to adapt comfortably. There is no Upper Limit (UL) to dietary fibre intake in Australia.
Most cooking methods have very little effect on the fibre content of vegetables. Whether raw, steamed, roasted or stir-fried, vegetables remain an excellent source of dietary fibre.
High-fibre meals are generally more filling, helping you stay satisfied for longer. Fibre-rich foods also tend to be nutrient-dense and naturally lower in energy density, making them a valuable part of a balanced, health-focused eating pattern.
Consuming fibre is important regardless of your lifestyle, but one of the massive advantages of a plant-based diet is that it naturally includes an abundance of it (yay). Vegetables, fruit, legumes, whole grains, nuts, and seeds support not only digestive health but also the gut microbiome, heart health, and long-term wellbeing
No, fibre is a non-negotiable element of a healthy diet. Proponents of extreme diets like the Carnivore Diet and certain fitness influencers are pushing eating habits completely devoid of fibre, which can significantly increase your long-term risk of colorectal cancer and poor cardiovascular health.
More Resources to Check Out
The Nutrition Source (Harvard TH Chan School of Public Health) : Fibre
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