what is fibre and why is it important?

what is fibre and why is it important?

Nowadays, you hear the word “fibre” more and more often. But it makes you wonder: is it really important, or just another hype? To answer that question, we first need to understand what fibre actually is. How does it work in the body? How much do you need each day? And in which foods can you find it?

what is dietary fibre?

Fibre is a special group of carbohydrates that your intestines cannot digest or absorb. As a result, it passes intact through the small intestine until it reaches the large intestine. Fibre is found exclusively in plant-based foods, as it forms part of the cell wall of plants.

There are two types of fibre:

  • Soluble fibre: absorbs water and forms a gel-like substance in your intestines.

  • Insoluble fibre: does not dissolve in water and remains intact.¹

the role of fibre in healthy digestion.

Scientific research shows that soluble fibre is partly fermented in the large intestine. During this process, short-chain fatty acids are produced, which nourish the intestinal cells and support a healthy gut microbiome. Insoluble fibre largely remains intact, increases stool bulk and supports regulate bowel movements.

In addition, studies show that adding both soluble and insoluble fibre to your diet helps to regulate the passage of food through the digestive tract. This contributes to a longer-lasting feeling of fullness and supports balanced bowel function. That prolonged feeling of satiety is also beneficial for those following a weight loss programme, as it helps reduce hunger and may prevent overeating.¹

how much fibre do you need per day.

Health organisations recommend that adults consume between 25 and 38 grams of fibre per day.² This amount helps your digestive system function properly and supports a healthy gut microbiome.

In practical terms, this could look like:

  • 2 pieces of fruit (6–8 g fibre)
  • 300 grams of vegetables (8–12 g fibre)
  • 1 portion of legumes (6–8 g fibre)
  • A handful of nuts (2–4 g fibre)
  • 2 slices of wholegrain bread (5–7 g fibre)

which foods are high in fibre.

As mentioned earlier, fibre is found exclusively in plant-based foods: vegetables, fruit, legumes, nuts, seeds and whole grains. Examples of high-fibre options include:

  • Vegetables: artichoke, celeriac, Brussels sprouts, broccoli
  • Fruit: pomegranate, avocado, raspberries
  • Legumes: lentils, chickpeas, beans
  • Whole grains: oats, wholegrain bread, brown rice
  • Nuts: almonds, pistachios, hazelnuts
  • Seeds: chia seeds, flaxseeds, poppy seeds³

tips to increase your fibre intake.

Getting more fibre into your diet does not have to be difficult. Small adjustments can already make a big difference.

  • Leave the skin on fruits such as apples, pears and kiwis, as this is where much of the fibre is found.
  • Replace white bread, pasta and rice with wholegrain alternatives.
  • Add legumes to salads, soups and pasta sauces.
  • Vary your vegetables and try to include them at every meal, so you spread your intake throughout the day.
  • Start your day strong by adding nuts and seeds to your breakfast.

In short, fibre is not a hype; it is an essential part of a healthy diet. It helps your intestines function properly, supports a healthy gut microbiome and promotes balanced bowel movements. It is therefore wise to include fibre-rich foods in your daily meals so you can easily reach the recommended intake. If you still find it difficult to meet your daily fibre needs, you may also consider taking a fibre supplement.