High-Fibre Foods

A variety of fruits, nuts, and vegetables are arranged in white bowls on a gray surface. Foods include strawberries, apples, blueberries, avocados, broccoli, nuts, and grains.

The Role of Fibre in Gut Health

Fibre plays a crucial role in maintaining a healthy gut microbiome. High-fibre foods are an important part of a healthy diet. High-fibre foods, including a range of plant-based options such as fruits, vegetables, whole grains, legumes, nuts, and seeds, are crucial for maintaining a healthy digestive system.

Foods that are high in fibre contain different forms of carbohydrates with varying levels of solubility: some are easily broken down by the body, while others remain undigested and ferment in the bowel, promoting a beneficial environment for the microbiome.

Fibre comes in two main types—soluble and insoluble—both of which play vital roles in digestion. We’ll be discussing both these typs in some detail, along with the best food examples. Despite its importance, some people mistakenly view fibre as a “remedy for constipation”, overlooking its significantly broader benefits for digestive health. We’ll be discussing those as well. First, let’s look at what fibre is:

What is Dietary Fibre?

Dietary fibre refers to plant-based carbohydrates that resist digestion and absorption in the small intestine. Unlike other nutrients, fibre passes through the digestive system relatively intact. Dietary fibre consists of non-digestible forms of carbohydrate, usually as polysaccharides that originate from plant-based foods (Barber et al., 2020).

Fibre may be fermented by beneficial bacteria in the large intestine, contributing to gut health, or it may help regulate digestion by adding bulk to stools and supporting regular bowel movements.

Close-up illustration of multiple blue rod-shaped bacteria against a blurry blue background.

Evolution of Understanding: Fibre and Gut Bacteria

When I qualified as a naturopath in the late 1980s, fibre was primarily recognised for its ability to “bulk the stool” or alleviate constipation. At the time, the concept of fibre supporting beneficial gut bacteria was largely unknown.

Terms like “probiotics” and “microbiome” were not part of everyday vocabulary, and even scientists and physicians had limited understanding of how dietary fibre influenced gut health. Without access to the internet, research was scarce and difficult to obtain unless one had connections to academic institutions.

Over time, however, the advice given by naturopaths—that a high-fibre diet builds good digestive health—proved correct.

Today, numerous studies show that individuals who consume high levels of dietary fibre maintain better overall health compared to those with low-fibre diets.

People who eat fibre-rich diets experience lower risks of developing chronic conditions like heart disease, diabetes, and various types of cancer. A study supports this, finding that high-fibre diets are strongly associated with better health outcomes .(Zhou 2022)

Modern Understanding of Fibre and Disease Prevention

Research has since firmly established that low-fibre diets, which are common in Western countries, contribute to a wide range of chronic diseases. In addition to heart disease, cancer, and diabetes, low-fibre intake is linked to conditions like SIBO, Candida overgrowth, IBS, and IBD. According to one researcher, modern diets, especially in Europe and North America, are severely lacking in fibre, making it more important than ever to focus on incorporating fibre-rich foods (Stephen 2017).

Clinically, I began noticing a connection between diet and autoimmune diseases shortly after I started practicing. It has been rewarding to see that recent scientific research is catching up to these observations.

One of the most significant studies published in the European Journal of Clinical Nutrition provides key insights into the relationship between fibre, the microbiome, and chronic disease. (Vijay 2022)

Some of the major findings include:

Low Microbiome Diversity:
People with chronic diseases, including autoimmune conditions, tend to have reduced diversity in their gut microbiome.
SCFA-Producing Bacteria:
Those with autoimmune diseases often show lower levels of beneficial bacteria that produce short-chain fatty acids (SCFAs), such as Bifidobacteria, Faecalibacteria, Roseburia, and Coprococcus. SCFAs are crucial for maintaining gut health and overall immune function.
Pathogenic Species:
People with chronic conditions are more likely to harbor higher levels of potentially harmful bacteria, including E. coli, S. aureus, and C. difficile.
Dietary Impact on Microbiome:
Positive dietary changes—such as consuming fresh, high-fibre foods—can lead to favorable shifts in the gut microbiome, resulting in improved health outcomes .

Key Studies Supporting High Fibre Foods

Low Inflammatory Gut Response:
Dietary fibre is inextricably linked to a reduction in inflammatory diseases, and gut microbes play a key role. (Zhang et al., 2022)
We’re On A Downward Fibre Trend:
With modern western diets, the trend is toward a reduction in dietary fibre intake, with present consumption being the lowest recorded in human history. (Bedu-Ferrari et al., 2022)
One Of Your Most Important Nutritional Decisions:
As food consumers, the fact that we choose high-fibre foods over ultra-processed foods that are low in fibre is likely to have a significantly positive effect on our health and wellbeing in the future. It’s also one of the most important dietary decisions we can make, because fibre feeds the gut, and gut is what builds our health. (Barber et al., 2020)
High Fibre Foods Promoting a Diverse Microbiota:
High-fibre foods are a source of prebiotics, which are non-digestible compounds that promote the growth and activity of beneficial bacteria in the gut. A diverse and balanced microbiota is crucial for maintaining gut health and preventing the overgrowth of harmful microorganisms, such as Candida. (Cronin et al., 2021)
Help Regulate Bowel Movements:
Fibre helps regulate bowel movements, alleviate constipation, a common symptom for many. For those with IBD, dietary fibre can help with both constipation and diarrhoea by providing bulk to the stool and regulating transit time through the gut. (Wang et al., 2012)
Reduce Inflammation:
Some types of fibre, particularly soluble fibre, have anti-inflammatory properties. Inflammation is a key factor in many gut conditions, including Candida, IBS, and IBD, and a diet rich in high fibre anti-inflammatory foods help manage symptoms. (Shivakoti et al., 2022)
Increase SCFA Production:
By promoting a healthy balance of gut bacteria, fibre also contributes to the production of short-chain fatty acids (SCFAs), with many benefits. (Portincasa et al., 2022)
Help Regulate Blood Sugar Levels:
High-fibre foods, especially those containing soluble fibre, help regulate blood sugar levels. This is important for individuals with conditions like Candida overgrowth, as high blood sugar can contribute to the growth of yeast. (Reynolds et al., 2020)
Helps Prevent SIBO:
Adequate fibre intake may help prevent the development of small intestinal bacterial overgrowth (SIBO) by promoting easier and healthy bowel movements in our digestive tract.
Fibre can also support the clearance of bacteria from the small intestine, preventing them from proliferating and causing symptoms associated with SIBO. (Achufusi et al., 2021)
Helps Maintain Blood-Sugar Levels
– Maintaining stable blood sugar levels is also beneficial for individuals with hypoglycaemia (low blood sugar), as well as IBS, SIBO, and Candida infection as it can help prevent spikes and crashes that may trigger symptoms. (Brownawell et al., 2012)

Fibre: A Key to Better Health

The evidence is clear: fibre is essential not only for preventing constipation but also for nourishing beneficial bacteria in the gut and supporting a healthy microbiome.

Foods like oats, apples, berries, whole grains, and vegetables, including seaweeds, are staples of a high-fibre diet that promotes gut health and overall wellness. These foods are rich in both soluble and insoluble fibres, making them highly effective at improving digestion and reducing the risk of chronic diseases. We’ll discuss many more high fibre foods soon.

The Functions and Health Benefits of Dietary Fibre

There are more reasons to include fibre in your diet than to exclude it. Research has shown that there are 6 key benefits of dietary fibre. (Dhingra 2012)

Increases satiety:
making you feel full faster. This can result in appetite reduction and weight loss.
Slows down blood sugar release:
Dietary soluble fibre attracts water, turning it to gel during digestion. This traps carbohydrates, slowing the absorption of sugars like glucose.
Improves bowel tone and function:
Dietary fibre speeds the passage of food through the gut, this improves bowel regularity and reduces the risk of colorectal cancer.
Improves stool bulk and texture:
Dietary fibre adds bulk to stool formation, improving stool texture, irregular bowel motions and constipation. important for the production of good bacteria and healthy bowel function.
Supports healthy cholesterol and blood pressure:
Fibre lowers total and LDL cholesterol and helps regulate blood pressure.
Balances intestinal pH levels:
Fibre stimulates intestinal fermentation leading to the production of SCFAs, leading to increase in beneficial bacteria and a more robust and balanced microbiome.

The Two Main Types of Fibre

Did you know there are two kinds of dietary fibre, the soluble type and the insoluble

Soluble and Insoluble Fibre

You’ve probably heard of the terms “soluble” and “insoluble” fibre, but what is the difference? While soluble fibre dissolves in water and insoluble fibre does not. There are several types of both, and some types of fibre are even both soluble and insoluble. Are you confused yet?

Let’s examine types of fibre, look at their best food sources, and see what benefits they offer us:

Various legumes, including white beans, chickpeas, kidney beans, green peas, lentils, and split peas, displayed in wooden spoons on a white surface—ideal options for an anti-candida diet.

Soluble Fibre

Soluble fiber is a type of fiber that attracts water to form a gel-like substance in the gut, which helps slow down digestion.

This delay in stomach emptying makes us feel fuller for longer, contributing to better appetite control and weight management. In addition, slower digestion can positively impact blood sugar levels by improving insulin sensitivity, which is beneficial for those managing or preventing diabetes.

Soluble fibre also plays a significant role in reducing LDL (“bad”) cholesterol by interfering with the absorption of dietary cholesterol, promoting its excretion through the bowel.

Consuming a diet rich in soluble fibre, like those found in whole foods such as fruits, vegetables, and legumes, can contribute to lower cholesterol levels.

This is reminiscent of the Mediterranean diet, well-known for its heart-health benefits and high fibre content. By adopting such dietary patterns, you can support both metabolic and cardiovascular health (Ghavami 2023).

Types of Soluble Fibre

Soluble fibres dissolve in water to form a gel-like substance, slowing digestion, stabilizing blood sugar, and supporting cholesterol regulation. The key types of soluble fibre include:

Arabinoxylan – Found in whole grains like wheat, helps promote gut bacteria diversity and supports colon health.
Inulin – Common in chicory root, onions, and garlic, this fibre promotes the growth of beneficial bacteria and supports gut health.
β-glucan – Present in oats and barley, it helps reduce cholesterol and supports immune function.
Pectin – Found in apples, citrus fruits, and carrots, pectin slows digestion and helps with blood sugar control.

Key Points:

Soluble fibre is one of the most important of our dietary nutrients to support our gut microbiota health (Guan et al., 2021).
Soluble fiber forms a gel in the gut, slowing digestion and prolonging fullness.
It supports blood sugar control by enhancing insulin sensitivity, aiding in diabetes management.
Soluble fibre reduces LDL cholesterol by promoting the excretion of dietary cholesterol.
High-fiber diets, like the Mediterranean diet, are linked to improved heart health and cholesterol levels.

In conclusion, incorporating soluble fibre into our diet offers many and varied health benefits, ranging from weight management to improved bowel function, more balanced gut bacteria, as well as cholesterol and blood sugar levels. This aligns well with our holistic, natural approach to health and wellness.

Best Food Sources of Soluble Fibre

Here’s a list of some of the best food sources of soluble fibre along with their key gut-health benefits:

Apples – Rich in pectin, aiding digestion and promotes stool bulk and a healthy gut microbiome.
Barley – Contains beta-glucan, helps feed beneficial gut bacteria and supports bowel regularity.
Beans (e.g., black beans, kidney beans, chickpeas) – aids digestion, reduces bloating, supports gut flora diversity.
Blueberries – Antioxidants and fiber help soothe digestion and reduce inflammation, supporting a balanced gut microbiome.
Carrots – Contain pectin, promoting smoother digestion and gut health. Help liver detox, improve bowel tone in constipation.
Celery – Hydrating and fibrous, supports smooth bowel movements and digestion.
Chia Seeds – Forms a gel-like substance in the gut, promoting healthy digestion and stool formation.
Cucumber – Contains soluble fiber that helps maintain regularity and supports gut hydration.
Dried Peas – High in soluble fiber, supporting digestive regularity and easing bloating.
Flaxseeds – Rich in mucilage, which soothes and protects the digestive tract while promoting bowel regularity.
Lentils – Provide fiber that nourishes gut bacteria and supports smooth digestion.
Nuts (e.g., almonds, walnuts) – Fiber content supports digestion and promotes healthy gut bacteria balance.
Oat Bran – High in beta-glucan, which supports gut flora and reduces constipation.
Oatmeal and Oat Cereal – Rich in soluble fiber that aids in gut flora nourishment and digestive comfort.
Oranges – Contains pectin, promoting a healthy gut environment and smooth digestion.
Pears – High pectin content helps regulate bowel movements and promotes gut health.
Psyllium – Forms a gel-like mass that supports bowel regularity and gut microbiome balance.
Strawberries – Soluble fiber aids digestion and feeds beneficial gut bacteria.
Sweet Potatoes – Fiber content helps regulate digestion and promotes a healthy gut microbiome.
Brussels Sprouts – Soluble fiber supports digestion and helps nourish gut bacteria.

This list emphasises the digestive benefits of each food, focusing on their role in supporting a healthy gut environment and promoting overall digestive health.

A basket filled with white eggplants, tomatoes, carrots, basil leaves, a green squash, and a sprig of rosemary.

Insoluble Fibre

Insoluble fibre, including types like arabinoxylan, bran, and resistant starch, is essential for digestive health due to its ability to add bulk to stools and promote regular bowel movements, preventing constipation.

This fibre does not dissolve in water, passing through the digestive system mostly intact, which helps speed up the transit of food and waste through the gut. It is predominantly found in whole grains and vegetables, especially leafy greens.

Types of Insoluble Fibre

Insoluble fibres do not dissolve in water and pass through the digestive tract relatively intact. Their main role is to add bulk to stool and speed up its passage through the intestines, which helps prevent constipation and promotes regular bowel movements.

Two key types of insoluble fibre include:

Bran – Found in wheat and other grains, bran adds bulk to the diet and supports bowel regularity.
Resistant Starch – Present in under-ripe bananas, cooked and cooled potatoes, and legumes, this starch acts like insoluble fibre but also helps feed beneficial gut bacteria, improving gut health.

Key Points:

Adds bulk to stools, helping prevent constipation.
Speeds up the passage of food and waste through the gut.
Supports regular bowel movements by promoting quicker digestive transit.

Best Food Sources of Insoluble Fibre:

Barley – Adds bulk to stools and supports smoother, quicker bowel movements.
Broccoli – High in fibre, helps regulate digestion and prevent constipation.
Brown Rice – Provides bulk, aiding in digestion and promoting regularity.
Bulgur – Supports digestion by adding bulk to the stool and improving gut motility.
Cabbage – Helps soften stools and promote bowel regularity.
Carrots – Supports digestive health by adding bulk and speeding up food transit.
Celery – High in insoluble fibre, promotes bowel movement regularity.
Corn Bran – Adds bulk to the stool, aiding in faster passage through the intestines.
Couscous – Supports healthy digestion by adding bulk and promoting regularity.
Cucumbers – The skin provides bulk that helps prevent constipation.
Dark Leafy Vegetables (e.g., spinach, kale) – Rich in fibre, promoting regular bowel movements and preventing sluggish digestion.
Fruit Skins (e.g., apple, pear) – Provide insoluble fibre to help maintain bowel regularity and add bulk to stool.
Grapes – Insoluble fibre from skins helps speed up the passage of food and waste.
Green Beans – Promotes regular bowel movements by adding bulk to stool.
Nuts (e.g., almonds, walnuts) – Their fibre content supports smoother digestion and regularity.
Onions – Helps add bulk to the stool, aiding in regular digestion.
Raisins – Insoluble fibre supports gut transit and helps prevent constipation.
Root Vegetable Skins (e.g., potatoes, sweet potatoes) – Add bulk to stools, aiding in smoother digestion.
Seeds (e.g., chia, flax) – Provide insoluble fibre that promotes digestive regularity.
Tomatoes – Skin contains insoluble fibre, helping to promote a healthy digestive system.
Whole Grains (e.g., oats, quinoa) – Supports digestion by adding bulk and promoting regularity.
Whole Wheat – Aids digestion by providing bulk and preventing constipation.
Wheat Bran – One of the richest sources of insoluble fibre, it promotes fast digestive transit and stool bulk.
Zucchini – Skin provides bulk, aiding in digestion and promoting gut health.

This list emphasizes the role of insoluble fibre in promoting digestive regularity, preventing constipation, and supporting overall gut health.

the main types of soluble and insoluble dietary fibre and Their Best Food Source

Including these fruits, vegetables and whole grains in your diet on a daily basis can help you increase your dietary fibre intake significantly. It’s essential to consume a variety of fibre-rich foods to get a broad spectrum of nutrients and different types of fibre.

Arabinoxylan (soluble + insoluble)
Arabinoxylan is a complex fibre which can be both soluble and insoluble, providing a wide range of health benefits. The health benefits related to its short-chain fatty acid production, gut microbiota regulation, antioxidant capacity, and blood glucose response control.
Best sources: arabinoxylan can be found in all major cereal grains, including rye, wheat, barley, oats, rice, sorghum, maize, and millet. (Zannini 2022)
β-Glucan (soluble)
β-Glucans are a type of soluble fibre found in various foods, particularly in grains, mushrooms, and some vegetables. They offer several health benefits, including improved cholesterol levels and enhanced immune function.
Best Sources: Oats (especially oatmeal), barley, certain mushrooms (e.g., shiitake, maitake), chickpeas, lentils, maize, quinoa, amaranth, rice, rye, sorghum, triticale, psyllium, seaweed. (Vetvicka 2019)
Bran (insoluble)
Bran is an insoluble fibre, it is the outer coating or shell on grain that is removed while processing white flour. Wheat, oat, rice, and rye are common sources of bran. Thirty-nine out of forty-two studies demonstrated an increase in microbiota diversity and/ abundance following intact cereal fibre consumption, with effects apparent from 24 h to 52 weeks. (Jefferson 2019)
The properties of fibre from bran, and their metabolites (like SCFAs) have many beneficial effects on host gut health by selectively regulating gut microbiota, including improving certain bacteria, like butyrate-producing and mucus-associated bacteria. Dietary fibre in the form of wheat and rice bran can enhance gut barrier function and immune function by regulating certain bacteria associated with inflammatory and gut barriers. (Yao 2022).
Best Sources: Bran is commonly found in the forms of wheat bran, oat bran, rice bran, bran cereals (e.g., bran flakes), bran muffins.
Inulin (soluble)
Inulin is a type of soluble dietary fibre that has several health benefits, particularly for gut health. It’s a prebiotic fibre, which means it serves as food for beneficial gut bacteria. Remember that the inulin content can vary among different varieties of these foods and can be influenced by factors like ripeness and cooking methods. Including a variety of inulin-rich foods in your diet can support a healthy gut microbiome and overall digestive health.
Best sources: Chicory root, Jerusalem artichokes, onions, garlic, leeks, spring onions, asparagus, bananas, barley, oats, apples, cocoa, flaxseed, yacon root, jimca root, wheat bran, and seaweed. (Bastard 2020)
Pectin (soluble)
Pectin is a water-soluble fibre. When combined with water, it thickens to form a gel-like material, which is why it’s frequently used to produce jams and jellies. The gel that is created when pectin and water combine causes the stomach to expand and slows down the emptying of the stomach. This can help you feel fuller for longer, which can facilitate weight loss. Pectin is frequently added to a variety of various dishes and beverages, such as sweets, soft drinks, and dairy products (like yoghurt).
Best Sources: Fruits with the highest pectin content are apples and citrus fruits, which include peaches, oranges, grapefruits, apricots, and lemons. Carrots, tomatoes, and potatoes are the veggies that contain the highest pectin content. Of all the legumes, peas have the highest content of pectin. According to research, oranges and grapefruit (fruits) and carrots (vegetable) have the greatest pectin contents amongst several fruits and vegetables (Beukema 2020).
Resistant Starches (soluble + insoluble):
Resistant starch has the properties of both soluble and insoluble fibre. It is “resistant” to digestion in the small intestine, (like insoluble fibre) and enters the colon undigested. However, once inside, it acts like soluble fibre and is fermented (digested) by the friendly bacteria that reside there.
Best Sources: are cooked and cooled potatoes (e.g., potato salad), green (plantain) bananas, legumes (e.g., lentils, chickpeas), cooked and cooled rice (e.g., sushi rice), whole grains (e.g., whole wheat, brown rice). Recent research has shown that resistant starch acts as a prebiotic that improves intestinal function. (Bojarczuk 2022)

Why We Need Different Types Of Fibre Fibre

Each of these two types of fibre contributes uniquely to improving human health by promoting digestive wellness and enhancing overall metabolic function.(Latimer 2010)

Recent studies suggest that different types of fibre not only provide diverse health benefits but also allow specific strains of bacteria to colonise them, influencing the gut microbiome. The physical structure of fibre plays a key role in this, affecting gas production and the creation of short-chain fatty acids (SCFAs). SCFAs are crucial compounds that promote the growth of beneficial bacteria, supporting a healthy and balanced microbiome (Yakubov 2023).

A selection of vegetables, including carrots, potatoes, onions, garlic, ginger, and celeriac, arranged on a burlap cloth.

Some High Fibre Foods Are Prebiotic By Nature

It sounds rather confusing, but foods high in fibre and prebiotics are related but not the same. Although there is some overlap, the two groups have distinct functions when it comes to gut health and general wellbeing.
Not all high-fibre foods are prebiotic by nature, though most prebiotic foods are a kind of high-fibre food. The big thing with prebiotic foods is that they specifically nourish and feed our beneficial gut flora through a fermentation process.

A varied diet rich in high-fibre and prebiotic foods can help support improved digestive health and general well-being. Let’s look at the difference between high-fibre foods and prebiotic foods. I’ll give you a comparison, and by doing so summarise what high fibre and probiotic foods are:

Prebiotic Foods

High-fibre foods include a particular subset of foods called prebiotic foods. Prebiotics are dietary fibres that the body does not digest; instead, they provide nutrition to probiotics, or good gut bacteria, which live in the colon.
These prebiotic fibres include fructo-oligosaccharides (FOS), galacto-oligosaccharides (GOS), and inulin. Studies have confirmed inulin and GOS to be the main prebiotics. (Scott 2020)

Foods like chicory root, garlic, onions, leeks, asparagus, and whole grains are the main sources of prebiotic dietary fibre. Can you see how these same foods keep coming up?
Prebiotic foods primarily encourage the development and activity of good gut bacteria, which can improve immune system performance, gut health, and general wellbeing.

How Much Fibre Do We Need?

Current research strongly supports the need for more dietary fibre in our diets. Many Western countries have a concerningly low average fibre consumption, often falling well below the recommended 30 grams per day. Even more troubling is that many otherwise healthy individuals following popular low-carb diets may struggle to meet the necessary fibre intake for optimal health.

While low-carb diets remain popular for weight loss and metabolic benefits, they can also limit fibre intake, which is essential for gut health and disease prevention. For example, a study found that a low-protein, high-carbohydrate diet may help reduce the risk of brain ageing and dementia, showing the importance of balancing macronutrient intake (Wahl 2018).

Studies show that people who eat the most fibre have a 15–30% lower risk of death from all causes compared to those who eat the least (McKeown 2022).

To achieve these benefits, most experts recommend consuming at least 25 to 29 grams of fibre per day, with more than 30 grams daily being even better. Unfortunately, many people in Western countries consume less than 20 grams of fibre a day, well below the recommended amount.

Fibre-Rich Foods: How to Reach Your Daily Target

To meet fibre goals, consuming more fruits, vegetables, whole grains, and legumes is essential. For those aiming to reach 25 to 30 grams of fibre per day, here is an example of how you can achieve this through common foods, along with their fibre content as per the U.S. Department of Agriculture:

Half a cup of Swiss chard (spinach): 1g
One thick slice of wheatmeal bread: 2g
One cooked potato with skin: 2g
One unpeeled carrot: 3g
One medium banana: 3g
One cup of raw Brussels sprouts: 3g
One medium boiled sweet potato: 4g
One apple with skin: 4g
One cup of cooked lentils: 4g
One cup of cooked quinoa: 5g
One medium pear: 5g
Half a cup of rolled oats: 9g
One cup of raspberries: 8g
One cup of raw avocado: 10g
One cup of cooked chickpeas: 12g
One cup of cooked beans: 12g
One cup of cooked lentils: 13g

The Challenge of Increasing Fibre Intake

For some, reaching the recommended fibre intake can be challenging. However, by gradually adding more fibre-rich foods like lentils, beans, vegetables, fruits, and whole grains, it’s possible to make significant improvements in your daily fibre consumption. Additionally, when increasing fibre, remember to drink plenty of water to aid digestion and prevent bloating or discomfort.

By incorporating a variety of high-fibre foods into your diet, you can significantly improve your digestive health and lower the risk of chronic diseases like heart disease, diabetes, and certain cancers. Ultimately, striving for 25 to 30 grams of fibre per day can contribute to a longer, healthier life.

Compelling Health Reasons We Need Fibre In Our Daily Diet

There are several compelling reasons why you should include plenty of fibre in your daily Foundation diet, here are a few validated by research:

Digestive Health.
Fibre adds bulk to your stool, which can prevent constipation and promote regular bowel motions. It can also help alleviate symptoms of irritable bowel syndrome and other digestive disorders. (El-Salhy 2017)
Gut Microbiome Health.
Dietary fibre serves as a prebiotic, providing nourishment for beneficial gut bacteria. A healthy gut microbiome is associated with improved digestion, immune function, and overall well-being. (Holscher 2017)
Reduced bowel cancer risk.
A high-fibre diet has been linked to a decreased risk of colorectal cancer. Fibre may help protect against cancer by promoting regular bowel movements and reducing inflammation in the colon. (Masrul 2019)
Reduced Risk of Diverticulosis (Bowel Pockets).
A high-fibre diet can help reduce the risk of diverticulitis and diverticular disease by preventing the formation of small pouches in the wall of the large intestine (colon). (Nallepeta 20.
Blood Sugar Regulation:
Foods high in soluble fibre, such as fruits, legumes, and oats, can lower blood sugar levels by delaying the absorption of natural food sugar from the gut. This is especially helpful for people who already have diabetes or are pre-diabetic, at risk of getting it. (Ioniță-Mîndrican 2022)
Weight Management.
Many discover a high-fibre diet to be generally lower in calories and can help them feel full and satisfied for longer. A high-fibre diet helps reduce overall calorie intake, which can aid in weight management and increased appetite control. (Barber 2020)
Weight Loss.
I found that once patients made the switch from a low to a high-fibre diet, they lost weight and was a lot easier to manage long-term, as long as their high-fibre diet remained stable. Minimally processed, high-fibre foods help people lose weight, and then maintain this weight loss. Fibre makes you feel full, leading to a reduction in appetite, food and weight.
Randomised controlled trials involving an increase in the intake of whole grains showed a reduction in body weight. (Reynolds 2019)
Less Risk of Haemorrhoids.
Dietary fibre helps soften stools and reduces the strain during bowel movements, lowering the risk of haemorrhoids.
Improved Nutrient Absorption.
Fibre can slow down the absorption of valuable nutrients in the small intestine, allowing for better absorption of vitamins and minerals. (Cronin 2021)
Better Skin Health.
Fibre can help eliminate waste and toxins from the body, potentially contributing to clearer and healthier skin. According to a Monash University study dietary fibre fermentation by micro-organisms in the gut can guard against allergic skin diseases. (Trompette 2022)
Improved Mood and Mental Health.
New research suggests that the gut-brain connection may influence mental health, and a healthy gut microbiome supported by fibre-rich foods can contribute to improved mood and cognitive function. (Clapp 2017)
Cardiovascular health.
Fibre-rich diets have been associated with a reduced risk of heart disease. Soluble fibre can help lower LDL (“bad”) cholesterol levels, while insoluble fibre may help regulate blood pressure. (Hartley 2016)

Plants Contain Fibre, Animal Meats Doesn’t

Assorted raw meats including sausages, chicken, and steaks on a wooden board, garnished with herbs and accompanied by bell peppers and lime wedges make for a meal that's not just delicious but also great for supporting gut health.

Although meat and dairy products from animals are considered healthy foods, they don’t contain any fibre. Whole-grain wheat, brown rice, oats, and corn are examples of whole grains that are easily accessible, affordable, and store well.

While I’m OK with a diet containing lean animal (meat) protein, including eggs and chicken, you won’t find any fibre, but will get plenty of protein. Dietary fibres are found in every plant. Studies are continually pointing out to us that, in order to prevent disease and postpone death, people ought to consume more whole plants. Why?

The fibre content, and the several health benefits we just mentioned, including your gut bacteria love it and will thrive on a diet rich in plant fibre. A high-fibre diet supports and nourishes the protective mucus layer in our gut, preventing pathogen invasion like a Candida or bacterial overgrowth.Fibre helps prevent the development of leaky gut.

Caution When Increasing Your Fibre Intake!

A woman in a light pink shirt lies on a sofa holding her stomach with a pained expression, possibly pondering what causes vaginal yeast infections.

Take care when making dietary changes too rapidly, excessive fibre intake can lead to gas, abdominal pain, and bloating.

While it’s more common to consume less fibre than recommended, it’s important to increase your fibre intake gradually to avoid digestive discomforts. Also, ensure you drink enough water daily to fully benefit from fibre’s digestive support.

Too much fibre too soon can cause bloating, gas, and discomfort, it’s something I’ve seen countless times in my clinic over the years. Gradually increase fibre intake and stay hydrated to maximise its benefits. Once your microbiome improves you’ll tolerate high-fibre foods a lot better. Let’s look a little deeper into fibre tolerance:

Starch and Fibre Tolerance

A pile of multicolored carrots, including purple, yellow, and red varieties, showcasing a vibrant array of complex carbohydrates.

When it comes to how our gut microbiome processes fermentable starches and fibre, each of us has a unique microbiome “fingerprint.” It’s not unusual to be unable to tolerate certain beans, nuts, or vegetables, even with a healthy gut.

For example, you might be able to handle a small portion of chickpeas or tahini, but consuming more could lead to bloating or gas. This doesn’t necessarily signal a severe issue, but rather indicates that your gut may need balancing.

Tolerance is not just about which foods you can handle but also how much you can consume without discomfort. In some cases, people may simply eat too much in one sitting, overwhelming their digestive system regardless of the food’s healthiness. The solution might be as simple as reducing portion sizes before seeking specialised diets or miracle cures.

Sometimes, moderation is key to resolving digestive issues, and sometimes we need to track the development of symptoms with any change in our diet in order to establish any cause and effect.

Key Takeaways:

Tolerance is about both what foods and how much food your body can handle.
Overeating, even healthy foods, can lead to digestive discomfort.
Self-awareness: keep a diary to track any link between a food and any symptoms.
Portion control may be a simpler solution to digestive issues than restrictive diets.

Increasing Food Tolerance and Microbial Diversity

Improving high-fibre food tolerance plays a critical role in enhancing the diversity of gut microbiota, which has far-reaching effects on overall health.

Clinically I’ve found many patients, particularly those on carb-focused or structured diets like FODMAPS, go through a process of learning to discover which high-fibre foods are suitable for their unique needs.

Although this process may at first appear being tedious, is often restorative and healing for most patients. It is important to learn that a diverse diet rich in many natural foods is important for maintaining optimal health. Let’s briefly talk more about the importance of expanding our variety of foods and why:

A close-up of a colorful Greek salad with fresh tomatoes, cucumbers, olives, red onions, and feta cheese, garnished with basil leaves and seasoned with pepper.

Expanding Food Variety for Better Health

As patients increase their tolerance to different foods, they are able to incorporate a wider variety high-fibre foods such as fruits, vegetables, nuts, seeds, and other nutrient-dense options. This expanded diet boosts the microbial diversity in their gut, which improves many aspects of their health, including mental, emotional, and physical.

Studies reveal that individuals with more diverse and balanced gut microbiotas tend to live longer and enjoy better health. In contrast, it has commonly been found that elderly individuals suffering from chronic diseases such as cancer and dementia often have disrupted gut microbiomes, known as dysbiosis. ((Lozupone 2012); (Deng, 2019).

The Role of Microbial Diversity in Health

A broader gut microbial fingerprint allows us to manage a more extensive variety of dietary fibres and carbohydrates. On the other hand, people with limited gut bacteria diversity, which is often linked to leaky gut and chronic inflammation, may experience growing food intolerances and allergies. (Poto et al., 2024).

Recent research underscores the importance of a nutritionally balanced, fibre-rich diet made up of whole foods. This type of diet not only provides essential nutrients to the body but also fosters a diverse and well-balanced gut microbiome, which is crucial for long-term health (Zhang 2022).

Key Take-Away:

Gut bacteria influence our appetite, eating behaviour, and our overall health.
Increased food tolerance enhances microbial diversity, benefiting overall health.
Microbiota composition plays a role in weight-gain, obesity and our health.
Diverse gut microbiotas are associated with longevity and reduced disease risk.
Dysbiosis is linked to chronic diseases and poor health outcomes.
Whole food, fibre-rich diet supports a healthy, diverse gut microbiome.
Future treatments could target gut bacteria to manage gut bacteria-related imbalances

Avoid Powdered Fibre Supplements

If you want to take a fibre supplement, I suggest you stay away from commercial high-fibre powdered goods. Many have added artificial sugars, colours, and preservatives, why even bother?

A smarter move is to get some psyllium from your local health food store, it works really well for constipation. A recent study found psyllium husk to have a most positive effect on the human microbiome, especially when it comes to alleviating symptoms of poor transit times (constipation). (Jalanka 2019)

Try LSA Mix

If you are looking for a natural (sugar-free) fibre powder, try acacia powder or pure apple fibre. Another good choice is flax seed meal. You might also like to try the ground LSA mix, this is a powdered mixture commonly available at health food stores, and it’s made from ground Linseed-Sunflower-Almond, in equal proportions. Keep refrigerated to maintain freshness, it’s great to add to soups, cereals, and different dishes to boost your fibre intake. And it tastes great!

Eric’s Advice About Fibre in Your Diet

Eric Bakker with glasses, wearing a blue t-shirt, sitting in a room with bookshelves. He is discussing why we don't need weight loss pills

Let Fibre Be Your Best Medicine

While dietary changes can ease symptoms of Candida, SIBO, IBS, or IBD, fibre alone doesn’t “cure” these conditions. In my experience, it’s more effective to focus on repopulating your gut with beneficial bacteria (probiotics) than just trying to “kill” the bad bacteria or yeast.

A healthy diet including high-fibre foods can absolutely help resolve these issues, given time.

Though specialised supplements can speed things up, nothing beats a nutrient-rich, high-fibre diet. As Hippocrates said, “Let food be your medicine.” A high-fibre diet not only supports digestion but also increases your intake of essential vitamins and minerals, especially if you focus on organic, fresh produce.

High Fibre Is The KEY To Good Gut Health

Fibre is key to promoting a healthy gut by boosting beneficial bacteria and suppressing harmful microbes like Candida. It also supports healthy bowel function, making it essential for long-term digestive health. While you can add fibre through supplements, I always recommend getting it from whole foods. A diet rich in fibre can make all the difference in restoring balance to your gut and overall well-being.

Including a variety of these fibres in your diet can have a profound impact on your digestive health. Different foods such as oats, apples, berries, whole grains, and vegetables contain a mix of both soluble and insoluble fibres, making them particularly beneficial for promoting a healthy gut and overall well-being. Even seaweeds are an excellent source of unique fibres that support digestion and metabolic health.

Consider incorporating some of these fibre-rich foods into your daily meals. Starting with a focus on a few key foods like oats, berries, and vegetables, while eliminating poor food and drink choices, can quickly set you on the right path toward better digestive health and overall wellness. If you can master this part of your diet, you’ll be well ahead of many in terms of health and longevity.

By making small, simple adjustments, such as adding more high-fibre foods, you’ll support not only your gut health but also your overall vitality.

Thanks for reading this blog post, please leave a comment with your views or recommendations!

Eric Bakker N.D.

Greetings! I am a naturopathic physician from New Zealand. Although I’ve retired from clinical practice since 2019, I remain passionate about helping people improve their lives. You’ll find I’m active online with a focus on natural health and wellbeing education through my Facebook page and YouTube channel, including this website.