Everyone knows eating a healthy, balanced diet is important for your overall health, which includes other elements such as your gut health. We are taught from a young age about the importance of eating lots of different types of food, but it is never really explained how these foods affect specific areas of the body. In this article, we will take a look at the importance of dietary fibre for your gut. We will answer questions about this topic including what dietary fibre is, how it affects your gut, the different types of dietary fibre, the benefits of dietary fibre, as well as other frequently asked questions about this topic.

Here are the 5 biggest takeaways from this article about dietary fibre and your gut health.

• Dietary fibre can be found in a number of foods including legumes, beans, nuts and wheat.

• Dietary fibre can be classified into two groups, soluble and insoluble.

• Both soluble and insoluble fibre offer benefits for both gut and overall health.

• Dietary fibre can positively affect your gut microbiome, which in turn benefits your overall health.

• A lack of fibre can increase the risk of certain conditions including IBS.

The term dietary fibre refers to carbohydrates that are naturally found in plants. Unlike other forms of carbohydrates like sugar and starches, fibre does not get digested in the small intestine and rather reaches the large intestine whole. This can help to keep your digestive system healthy and working properly. You should make sure to eat a number of different fibre-containing foods as they can provide you with different benefits, including a reduced risk of some diseases, as well as other conditions like constipation [1].

Dietary fibre is probably best known for its capacity to relieve or prevent gut conditions like constipation [2]. Dietary fibre is mostly found in fruits, vegetables, legumes and whole grains. Eating a variety of these foods can benefit your gut, but can also provide wider health benefits including weight management aid, a reduction in the risk of diabetes and heart disease, as well as a reduction in the risk of certain types of cancer.

Dietary fibre is often classified into two different groups [2]. These are soluble, meaning that they dissolve in water, and insoluble, meaning that they do not dissolve in water.

What is soluble fibre?

Soluble dietary fibre, as mentioned, is fibre that dissolves in water. When mixed with water, soluble fibre forms a gel-like material that can help to lower cholesterol and glucose levels. The most common sources of soluble fibre are oats, peas, beans, apples, citrus fruits like lemons and oranges, carrots and barley.

What is insoluble fibre?

Insoluble fibre on the other hand is fibre that does not dissolve in water. This type of fibre is good for promoting the movement of materials through your digestive system, notably benefiting people who struggle with constipation or diarrhoea. The most common sources of insoluble fibre are nuts, vegetables such as cauliflower and potatoes, whole-wheat flour and wheat bran.

Soluble fibre offers several benefits for your gut and overall health. One of its primary advantages is promoting healthy bowel movements. Soluble fibre absorbs water as it moves through the digestive system, helping to bulk up stool and prevent constipation and diarrhoea. This type of fibre also plays a crucial role in heart protection by attaching to cholesterol particles and removing them from the body, reducing overall cholesterol levels and the risk of heart disease. As well as these benefits, soluble fibre also helps in managing diabetes by not contributing to blood sugar spikes, which is beneficial for those at risk of or living with type 1 or type 2 diabetes. It also aids in weight loss by keeping you feeling full longer without adding many calories to your diet, supporting a healthy weight [3].

Insoluble fibre offers significant benefits for gut health and overall well-being. It plays a key role in weight management by promoting a feeling of fullness and is also particularly beneficial for digestive health as it helps keep your bowel movements regular and prevents constipation. It also helps to prevent conditions such as haemorrhoids and faecal incontinence. Incorporating insoluble fibre into your diet supports a healthy digestive system and contributes to maintaining a healthy weight [3].

Yes, consuming dietary fibre is closely linked to the health of your gut bacteria. A diet high in fibre can increase the variety of good bacteria in your gut and boost those that produce beneficial substances called short-chain fatty acids (SCFAs). SCFAs are important because they help keep your gut healthy and reduce inflammation. High-fibre diets or SCFA supplements are often suggested for treating inflammatory conditions, but the effects can vary because of differences in how much fibre is consumed, the type of fibre, and the length of time it's eaten [4].

Fibre can increase healthy gut bacteria by being their food. The large intestine is home to billions of bacteria, and when you eat more fibre, these bacteria ferment it and produce beneficial short-chain fatty acids. Eating more fibre helps to boost the diversity of gut bacteria, which is linked to better overall health. Research presented by the BBC has shown that a diverse gut microbiome can positively impact mental health and help manage obesity [5]. 

 A lack of fibre can be just as detrimental to your gut health as having more fibre is positive. When you have a lack of fibre in your diet your gut health may deteriorate, making you more susceptible to a number of different health conditions. Your gut microbiome can have a significant impact on your health, both for the better or worse, and depleting the amount of helpful foods like dietary fibre sources can have a significant negative impact [5].

Yes, it is believed that a lack of dietary fibre can cause conditions including irritable bowel syndrome (IBS). Most doctors recommend IBS patients increase their intake in dietary fibre to help combat their symptoms [6]. If you think you have a deficiency in dietary fibre there are 6 main signs to look out for [7]. These are: 

• Constipation/bloating 

• Hunger after meals

• Blood sugar fluctuations

• High cholesterol

• Fatigue/low energy

• Inflammation  

If you are experiencing any of these symptoms you may wish to track your fibre intake, or consult with a healthcare professional for further advice.

The recommended daily intake of dietary fibre for an adult is 30g a day [8]. On average, an adult consumes around 20g a day, so work is needed. Because of this low average, the NHS recommends finding new sources of fibre that you can incorporate into your diet [9].

Dietary fibre is essential for maintaining a healthy gut and overall well-being. It plays a crucial role in promoting regular bowel movements, supporting heart health, managing blood sugar levels and even aiding in weight management. By incorporating a variety of fibre-rich foods, including fruits, vegetables, legumes and whole grains, people can benefit from both soluble and insoluble fibres, which offer distinct advantages. A diet high in fibre also supports the gut microbiome, encouraging the growth of beneficial bacteria that contribute to better health. However, a lack of fibre can lead to digestive issues, including conditions such as IBS and increase the risk of other health problems. Therefore, it is important to ensure sufficient fibre intake, with the recommended daily amount being 30g for adults, to support long-term health and prevent complications.

Vivere helps you take control of your health with personalised insights from state-of-the-art gut microbiome testing, nutritional guidance, science-backed supplements and expert support. Sign up today and start living better, for longer.

[1] Fibre - Nutrition Information - British Nutrition Foundation

[2] Dietary fiber: Essential for a healthy diet - Mayo Clinic

[3] Types of Fiber: Soluble and Insoluble Fiber - WebMD

[4] The gut microbiome: linking dietary fiber to inflammatory diseases - ScienceDirect

[5] How to eat more of the lifesaving nutrient 90% of us lack - BBC Food

[6] Dietary fiber in irritable bowel syndrome (Review) - PMC

[7] 6 Signs of Fiber Deficiency | Gainful

[8] Are you eating enough fibre? - BHF

[9] How to get more fibre into your diet - NHS