Fibre: The Secret Ingredient for Gut Health, Energy, and Weight Management

Most people think of fibre as just something that keeps your digestion moving. While that’s true, fibre is actually a powerhouse nutrient (well… technically not a nutrient, but we’ll get to that!) that impacts almost every system in your body, from your gut and blood sugar to your weight and energy levels.

If you’re not eating enough fibre, you’re missing out on one of the simplest ways to feel better every single day.

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What is Fibre, Really?

Fibre is a type of carbohydrate found in plant foods that your body cannot digest. Instead of being broken down into sugar and absorbed, fibre passes through your digestive system, doing amazing work along the way.

• Feeds your gut bacteria (the “good bugs” in your microbiome)

• Adds bulk to stool to keep bowel movements regular

• Slows digestion to help you feel full longer and stabilise blood sugar

  
  

There are three main types of fibre, and each does something slightly different:

1️⃣ Soluble Fibre — Your Body’s Natural Slow-Release Energy

Soluble fibre dissolves in water to form a soft gel in your gut. This helps:

• Keep you full longer

• Stabilise blood sugar and energy levels

• Lower cholesterol

• Support hormone balance (like removing excess estrogen)

Foods high in soluble fibre: oats, chia seeds, flaxseeds, beans, lentils, apples, pears, and berries.

Tip: Overnight oats are a great way to pack in soluble fibre, and when chilled, they even increase resistant starch, which feeds your gut bacteria!

2️⃣ Insoluble Fibre — The “Broom” That Sweeps Your Gut

Insoluble fibre doesn’t dissolve in water. It passes through your digestive tract mostly intact, acting like a gentle broom to keep everything moving.

Benefits:

• Promotes regular bowel movements

• Prevents constipation

• Adds bulk without adding calories

• Supports detoxification by helping remove waste and excess hormones

Foods high in insoluble fibre: whole grains, nuts, seeds, carrot and cucumber skins, leafy greens, and whole vegetables.

3️⃣ Resistant Starch — The Gut-Feeding Fibre

Resistant starch is a special type of fibre that resists digestion in your small intestine. Instead, it travels to your large intestine, where it’s fermented by gut bacteria into beneficial short-chain fatty acids.

Benefits:

• Feeds gut bacteria for better digestion and immunity

• Reduces inflammation

• Improves blood sugar response

• Supports weight management

Foods high in resistant starch: cooled potatoes or rice, lentils, green bananas, oats, and some legumes.

Why Fibre is a Game-Changer for Weight, Energy, and Mood

Satiety: Fibre slows digestion, keeping you fuller for longer and reducing cravings.

Energy stability: Soluble fibre stabilises blood sugar, preventing those energy crashes mid-afternoon.

Gut health = mood support: Fibre feeds good bacteria that produce chemicals like serotonin and GABA, which help regulate your mood and reduce stress.

How Much Fibre Should You Aim For?

Most health experts recommend 25–30 grams of fibre per day, yet most people only get around 15 grams.

Here’s how to get more fibre easily:

• Add chia or flax to your morning smoothie or oats (2 tbsp = 8–10g fibre)

• Include beans or lentils in salads, soups, or stews

• Snack on raw veggies with hummus or nut butter

• Eat fruit with the skin on whenever possible

• Choose whole grains instead of refined grains

  
  

Quick Fibre Tips for Busy Days

• Mix fibre types: Try to include soluble, insoluble, and resistant starch every day.

• Increase gradually: Sudden fibre increases can cause bloating; your gut bacteria need a few days to adjust.

• Stay hydrated: Fibre works best when you drink enough water.

Bottom Line

Fibre isn’t just about digestion, it’s a simple, natural way to:

• Support gut health

• Maintain healthy weight

• Stabilise blood sugar

• Boost energy

• Improve mood

By including a mix of soluble, insoluble, and resistant starch fibres in your meals, you’re feeding your gut, supporting your metabolism, and feeling better day to day, all with foods that are easy to find and prepare.

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