Are you getting enough fibre from your food?

Only a small proportion of adults consume the recommended amount of dietary fibre each day, despite fibre being one of the most important nutrients for digestive, metabolic and cardiovascular health. Yet fibre does much more than help keep you regular- it nourishes your gut microbiome, supports healthy cholesterol and blood sugar levels, increases satiety and may reduce the risk of several chronic diseases.

With the rise of processed and fast foods, many of which are low in fibre and high in refined carbohydrates, sugars, and fats, people are consuming less fibre than ever before. Additionally, the shift towards a more sedentary lifestyle further exacerbates this issue, as physical inactivity can contribute to sluggish digestion and reduced bowel movements. As a result, inadequate fibre intake has become a widespread problem, leading to issues like constipation, poor gut health, and increased risk of chronic diseases such as obesity, diabetes, and cardiovascular conditions and also contributing to high cholesterol. It's essential to recognise the importance of fibre in our diets and take proactive steps to incorporate fibre-rich foods into our daily meals for better overall health and well-being.

In this article, I will cover, what is dietary fibre, why is it so important for you and what are the best sources for it.

What is fibre?

Dietary fibre is not a single nutrient, but rather a diverse group of carbohydrates naturally found in plant foods that our digestive enzymes cannot fully break down. Unlike most other carbohydrates, fibre passes through the small intestine largely undigested before reaching the large intestine, where many types are fermented by our gut microbes. During this process, beneficial bacteria produce short-chain fatty acids (SCFAs), such as butyrate, acetate and propionate, which help support gut health and may contribute to overall metabolic health.

Because fibre slows digestion and adds bulk to food, it promotes satiety, helping you feel fuller for longer and supporting healthy appetite regulation. Depending on the type, fibre can also help lower LDL cholesterol, improve blood glucose control, support regular bowel movements and nourish a diverse gut microbiome.

Although fibre is often broadly classified into soluble and insoluble fibre, these are simplified categories. Soluble fibre dissolves in water to form a gel-like substance that can help regulate blood glucose levels, lower cholesterol and increase feelings of fullness. Insoluble fibre does not dissolve in water and helps increase stool bulk, promoting regular bowel movements. Many plant foods—including oats, legumes, fruits and vegetables—contain a mixture of both soluble and insoluble fibres, along with fermentable fibres that feed beneficial gut bacteria. Since different gut microbes thrive on different types of fibre, eating a wide variety of fibre-rich plant foods is one of the best ways to support a healthy and diverse gut microbiome.

Current recommendations suggest that men consume at least 35 g of fibre per day, women at least 25 g per day, and children approximately their age + 7 grams per day. If you have a digestive condition such as irritable bowel syndrome (IBS) or another bowel disorder, speak with your healthcare provider or a registered dietitian about the amount and types of fibre that are most appropriate for you.

If your current diet is low in fibre, increase your intake gradually over several weeks to allow your digestive system and gut microbiota time to adapt. This can help minimise temporary gas, bloating and abdominal discomfort. As you increase your fibre intake, remember to drink adequate fluids throughout the day, as water helps fibre perform its functions in the digestive tract and supports healthy bowel function.

Fibre type	Main food sources	Main benefits
Soluble fibre	Oats, barley, legumes, apples, citrus fruits	Helps lower LDL cholesterol, slows glucose absorption, increases satiety
Insoluble fibre	Whole grains, wheat bran, vegetables, nuts	Adds stool bulk and supports bowel regularity
Fermentable (prebiotic) fibre	Onions, garlic, leeks, asparagus, oats, legumes, bananas, chicory root	Feeds beneficial gut bacteria and promotes production of short-chain fatty acids

Best fibre sources: variety matters more than one "super fibre"

There is no single "best" type of fibre. Different fibres have different physical and chemical properties, meaning they support health in different ways. Some fibres help increase stool bulk, some slow digestion and improve blood sugar control, while others are readily fermented by gut microbes to produce beneficial short-chain fatty acids, such as butyrate.

Research also shows that different gut bacteria prefer different types of fibre. This means that eating a wide variety of fibre-rich foods helps nourish a more diverse gut microbiome, which has been associated with better digestive and overall health. Rather than relying on one or two high-fibre foods, aim to include a broad range of vegetables, fruits, legumes, whole grains, nuts and seeds in your diet.

Everyone's digestive system is unique, and people can respond differently to increasing fibre intake. If your diet has been relatively low in fibre, increase your intake gradually over several weeks. This allows your digestive system and gut microbiota time to adapt and may help reduce temporary gas, bloating or abdominal discomfort.

Some people, particularly those with digestive conditions such as irritable bowel syndrome (IBS), may tolerate certain fibre types better than others. Soluble fibres found in foods such as oats, chia seeds, flaxseeds, kiwifruit and many fruits are often well tolerated, although individual responses vary. If constipation is a concern, gradually increasing fibre intake together with adequate fluid intake and regular physical activity is generally more effective than increasing fibre alone.

Because fibre absorbs water, drinking enough fluids throughout the day is important. Adequate hydration helps fibre perform its functions in the digestive tract and supports regular bowel movements.

In this article, I write how to get 25g-35g of dietary fibre per day with a couple of sample menus.

Understanding the fibre content of foods

The tables below present the fibre content of commonly consumed foods using data from the Health Development Institute of Estonia's Food Composition Database. They can help you estimate how much fibre you currently obtain from your diet and identify simple ways to increase your daily fibre intake.

Keep in mind that drying removes water from foods, making nutrients—including fibre—more concentrated by weight. As a result, dried fruits and berries contain considerably more fibre than their fresh counterparts. However, they also contain more concentrated natural sugars and are easier to overeat. Enjoy them in moderate portions as part of an overall balanced diet.

Foods such as flaxseeds, chia seeds and psyllium husks are excellent sources of fibre, but because they absorb large amounts of water, it is sensible to introduce them gradually. Starting with approximately 1 teaspoon and increasing to 1 tablespoon as tolerated is often a practical approach, while ensuring adequate fluid intake.

Similarly, dried herbs and spices contain relatively high amounts of fibre because of their low water content. However, since they are typically consumed in small quantities, they contribute only modestly to overall daily fibre intake despite their high fibre concentration per 100 grams.

Foods, which fibre content is 7.5 g - 88.5 g per 100g quantity.

Food	Fibre content	Food	Fibre content	Food	Fibre content
Psyllium husks	88.5 g	Linseed	26.4 g	Goji berries	10 g
Cinnamon	53.1 g	Cacao	24 g	Sunflower seeds	9.9 g
Fenugreek	47.5	Cardamom	23.1 g	Dried figs	9.8 g
Rosemary, dried	42.6 g	Curcumin	22.7 g	Pumpkin seeds	9.4 g
Oregano, dried	42.5 g	Coffee	19.8 g	Dried mango	9.35 g
Acai berry powder	40 g	Oat bran	18 g	Hazelnuts	9.3 g
Rye bran	39 g	Kama flour	15.5 g	Barley pearls	9.1 g
Cumin	38 g	Pecans	13.3 g	Dried white mulberries	8.92 g
Basil, dried	37.7 g	Thyme, fresh	12.3 g	Quince	8.9 g
Thyme, dried	37 g	Sesame seeds	11.3 g	Pistachio nuts	8.8 g
Clove	34.5 g	Oats	11.3 g	Oregano, fresh	8.4 g
Chia seeds	34.4 g	Tomato, sundried	11 g	Rose hip	8.3 g
Chicory root coffee	29.2 g	Granadilla	10.4 g	Dates	8 g
Chili pepper, ground	26.9 g	Almonds	10.4 g	Peppermint	8 g
Black pepper	26.5 g	Whole grain rye bread	10-13 g	Dried apricots	7.7 g

Foods, which fibre content is 3.8 g - 7.5 g per 100g quantity.

Food	Fibre content	Food	Fibre content	Food	Fibre content
Brazil nuts	7.5 g	Raisins	6.1 g	Okra	5 g
Coconut	7.3 g	Green peas	5.9 g	Dried papaya	5 g
Black root	7.3 g	Wholewheat pasta	5.9 g	White beans	4.8 g
Prunes	7.1 g	Black currants	5.8 g	Butternut	4.7 g
Walnuts	7 g	Garlic	5.8 g	Butter beans	4.6 g
Elderberries	7 g	Wakame seaweed	5.8 g	Black rice	4.3 g
Black beans	6.9 g	Dried cranberries	5.7 g	Hemp seeds	4.2 g
Pinto beans	6.7 g	Parsnip	5.7 g	Ground cherries	4.2 g
Kale	6.7 g	Artichoke	5.4 g	Red rice	4.1 g
Amaranth	6.7 g	Blackberries	5.3 g	Brussel sprouts	4.1 g
White currants	6.7 g	Prickly pear	5.3 g	Parsley	4.1 g
Soybeans	6.55 g	Chokeberries	5.2 g	Nettle	4.1 g
Pinenuts	6.3 g	Edamame beans	5.1 g	Cashews	3.86 g
Cloudberries	6.3 g	Tamarind	5.1 g	Chanterelle	3.8 g
Chickpeas	6.2 g	Red currants	5 g	Rhubarb	3.8 g

Foods, which fibre content is 2.2 g - 3.7 g per 100g quantity.

Food	Fibre content	Food	Fibre content	Food	Fibre content
Raspberries	3.7 g	Millet	3.2 g	Broccoli	2.6 g
Couscous	3.7 g	Brown rice	3.2 g	Jerusalem artichoke	2.6 g
Guava	3.7 g	Gooseberries	3.2 g	Lingonberries	2.6 g
Lentils	3.6 g	Cilantro	3.2 g	Savoy cabbage	2.6 g
Seabuckthorn	3.6 g	Sweet potato	3.1 g	Apple	2.57 g
Cranberries	3.5 g	Bell pepper, yellow	3 g	Bulgur	2.53 g
Asparagus	3.5 g	Carrot	2.9 g	White cabbage	2.5 g
Dandelion greens	3.5 g	Swede	2.9 g	Till	2.5 g
Pomegranate	3.4 g	Corn	2.9 g	Beetroot	2.5 g
Persimmon	3.4 g	Figs	2.9 g	Red cabbage	2.5 g
Blueberries	3.3 g	Rosemary, fresh	2.9 g	Quinoa, boiled	2.42 g
Boletus	3.3 g	Wild strawberries	2.9 g	Eggplant	2.4 g
Shitake mushrooms	3.3 g	Leek	2.71 g	Kiwi	2.4 g
Fennel	3.3 g	Pear	2.7 g	Cauliflower	2.2 g
Green beans	3.26 g	Ramsons	2.69 g	Endives	2.2 g

Foods, which fibre content is 0.1 g - 2.2 g per 100g quantity.

Food	Fibre content	Food	Fibre content	Food	Fibre content
Mulberries	2.2 g	Damson plum	1.8 g	Peach	1.4 g
Sugar snap peas	2.2 g	Orange	1.7 g	Nectarine	1.4 g
Ginger	2.14 g	Mango	1.7 g	Tomato	1.4 g
Green onion	2.1 g	Plum	1.7 g	Grapefruit	1.3 g
Chives	2.1 g	Apricots	1.7 g	Clementines	1.25 g
Bell pepper, green	2 g	Alfalfa sprouts	1.7 g	Pineapple	1.2 g
Lemon, lime	2 g	Grapes	1.6 g	Chinese cabbage	1.1 g
Bell pepper, red	1.9 g	Beet greens	1.6 g	Iceberg lettuce	1.1 g
Strawberries	1.9 g	Radish	1.6 g	Potato	1.03 g
Papaya	1.9 g	Rucola (arugula)	1.6 g	Pomelo	1 g
Turnip	1.9 g	Basil, fresh	1.6 g	Melon	0.7 g
Onion	1.88 g	Cherries, sweet cherries	1.6 g	Courgette	0.7 g
Buckwheat	1.85 g	Spinach	1.53 g	Cucumber	0.7 g
Lamb salad	1.8 g	Portobello	1.5 g	Litchi	0.7 g
Kohlrabi	1.8 g	Champignon	1.5 g	Watermelon	0.1 g

Why is fibre important?

Supports regular bowel function and the body's natural elimination processes

Dietary fibre helps keep your digestive system working efficiently by increasing stool bulk, softening stools and promoting regular bowel movements. This helps waste products and bile acids—which contain cholesterol and substances that the body is eliminating—pass through the digestive tract rather than being reabsorbed. Adequate fibre intake may therefore support the body's natural elimination processes and reduce the risk of constipation.

Supports heart health

Certain types of soluble fibre, found in foods such as oats, barley, legumes and psyllium, can help lower total and LDL ("bad") cholesterol by binding bile acids in the intestine. Since bile acids are made from cholesterol, the body uses more cholesterol to replace them, helping to lower circulating LDL cholesterol levels. Fibre-rich diets have also been associated with a lower risk of cardiovascular disease.

Helps regulate blood sugar

Viscous soluble fibres slow the digestion and absorption of carbohydrates, resulting in a more gradual rise in blood glucose after meals. This can improve blood sugar control, reduce sharp glucose spikes and contribute to longer-lasting satiety.

Supports healthy weight management

High-fibre foods are generally more filling because they add bulk to meals, slow stomach emptying and help regulate appetite. Fibre also stimulates the release of satiety hormones and supports the production of beneficial short-chain fatty acids by the gut microbiota, all of which may help reduce overall energy intake and support healthy weight management.

Nourishes your gut microbiome

Many types of dietary fibre act as prebiotics, providing food for beneficial gut bacteria. As these microbes ferment fibre, they produce short-chain fatty acids (SCFAs), such as butyrate, acetate and propionate, which help maintain the intestinal lining, support immune function and contribute to overall metabolic health. Different microbes prefer different types of fibre, making dietary diversity important for maintaining a healthy and resilient gut microbiome.

Supports digestive health

A diet rich in fibre promotes healthy digestion by supporting bowel regularity, maintaining the integrity of the intestinal lining and contributing to a diverse gut microbiome. Together, these functions help create an environment that supports long-term digestive health.

May reduce the risk of chronic diseases

A higher fibre intake has consistently been associated with a lower risk of several chronic diseases, including cardiovascular disease, type 2 diabetes and colorectal cancer. Some observational studies also suggest that diets rich in fibre may be associated with a lower risk of certain other cancers, including ovarian cancer, although more research is needed to establish a causal relationship.

I came across this web page with great recipes for 5 days of eating a fibre-fuelled diet, which are from gastroenterologist Dr. Will Bulsiewicz's book "Fiber Fueled". Hopefully you get some ideas or recipes to try out at home.

You can search on my website for salads and you will get quite a few recipes to try and make at home- I am sure you will fall in love with at least some of these salads.

Fibre is one of the most powerful nutrients for long-term health, yet it is often overlooked. Rather than focusing on one "superfood," aim to include a wide variety of vegetables, fruits, legumes, whole grains, nuts and seeds every day. Small, consistent changes can make a meaningful difference to your digestive health, gut microbiome and overall well-being.

If you are looking for nutritional advice, don't hesitate to reach out to me for nutrition counseling at info@katrinpeo.com.