Why Fibre is Essential for Your Health (and How to Eat More of It)

When it comes to improving your health, few things are as simple — or as powerful — as eating more fibre.

Fibre is a special type of carbohydrate found in plants that your body can’t fully digest. Instead of being broken down into sugar like other carbohydrates, fibre travels through your digestive system, providing a range of important health benefits along the way.

In this blog, we'll explain what fibre is, why it matters for your health, and give you some easy ways to start adding more fibre into your daily meals.

What is Fibre?

Fibre is found naturally in fruits, vegetables, grains, nuts, seeds, and legumes. There are two main types of fibre, and both are important:

• Soluble fibre dissolves in water and forms a gel-like substance in your gut. It helps to slow digestion, keep you feeling fuller for longer, and regulate blood sugar levels.

• Insoluble fibre doesn’t dissolve in water. Instead, it adds bulk to your stool and helps food move smoothly through your digestive system, preventing constipation.

Some fibres also act as food for the "good" bacteria living in your gut, helping to keep your gut microbiome healthy and diverse — a key factor in overall health.

How Much Fibre Do You Need?

Health experts recommend that:

• Adult women aim for about 25 grams of fibre per day

• Adult men aim for about 35 grams of fibre per day

Unfortunately, most people fall far short of these goals. The good news is that small changes can make a big difference.

The Health Benefits of Fibre

A diet rich in fibre is associated with a wide range of health benefits, including:

• Better gut health: Fibre feeds your gut bacteria, supporting digestion, immune function, and even mental well-being.

• Lower cholesterol: Soluble fibre can trap cholesterol in your gut and remove it from the body, helping to protect your heart.

• Improved heart health: Studies show that high-fibre diets are linked to a reduced risk of heart disease, stroke, and high blood pressure.

• Better blood sugar control: Fibre slows the absorption of sugar into your bloodstream, helping to prevent spikes and crashes.

• Lower risk of certain cancers: Higher fibre intake has been linked with a reduced risk of colorectal, breast, and oesophageal cancers.

• Support for weight management: Because fibre helps you feel fuller for longer, it can naturally reduce overeating and support healthy weight loss.

Top Foods Rich in Fibre

Here’s a simple list of fibre-rich foods you can easily add to your meals:

• Pinto beans – 15 g per cup

• Baked beans – 14 g per cup

• Lima beans – 13 g per cup

• Bran cereal – 10 g per half cup

• Raspberries – 8 g per cup

• Whole-wheat pasta – 6 g per cup

• Dried prunes – 6 g per 10 prunes

• Artichoke – 6 g per medium artichoke

• Baked potato with skin – 5 g per medium potato

• Canned pumpkin – 5 g per half cup

• Kiwi – 5 g per cup

• Brown rice – 4 g per cup

• Peas – 4 g per half cup

• Pears – 4 g per medium pear

• Blueberries – 4 g per cup

How to Start Increasing Your Fibre Today

If you're not eating much fibre now, it's best to build up gradually. Here's how to start:

• Start slow: Add fibre gradually to avoid bloating or discomfort.

• Drink more water: Fibre needs water to move smoothly through your system.

• Eat whole fruits and vegetables: Keep the skin on whenever possible — that's where much of the fibre lives!

• Switch to whole grains: Choose brown rice, whole-wheat pasta, quinoa, and oats over refined grains.

• Add beans, lentils, and peas: Stir them into soups, salads, casseroles, or even pasta dishes.

• Snack smarter: Nuts, seeds, and fresh fruit make great high-fibre snacks.

• Mix it up: Aim to eat a wide variety of fibre-rich foods to support a healthy gut microbiome.

Even small changes, like adding berries to your breakfast or a handful of nuts to your snack, can add up over the week!

A Final Word

Eating enough fibre is a simple yet powerful way to boost your health — from your gut to your heart and beyond. If you're ready to make a small change that can lead to big results, focusing on fibre is a great place to start.

If you'd like help improving your nutrition or have questions about how diet can support your spinal and overall health, feel free to chat with us at your next visit. We're here to support your wellness journey!

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Dr Mark has a special interest in helping recreational athletes of all ages perform better and prevent injury. Correct breathing and postural alignment are critical for top performance and injury prevention and is an integral part of “The Over 40 Athlete System” that Mark has developed.

Dr Julie has a special interest in helping mothers and “mothers to be”. Her Post Graduate qualifications in Paediatric Chiropractic and as an ex-midwife give her a unique ability to help pregnant women, new mums and their young children.

Yours in Health,

Dr's Mark & Julie