9 benefits you should know about fibre.

9 Reasons You Need More Fibre in Your Diet

We’ve all heard the advice: eat more fibre. But what does that really mean, and why is it so important? Fibre isn’t just about avoiding constipation (although that’s a big plus) but is involved in many other processes that play a role in our wellbeing.

Let’s walk through why fibre deserves a starring role on your plate.

What is Fibre?

Fibre is a type of carbohydrate that our bodies can’t fully digest. Instead of being broken down into sugar, fibre travels through the digestive system largely intact, feeding the trillions of microbes that live in our gut.

There are two main types of fibre:

• Soluble fibre: dissolves in water and forms a gel-like substance in the gut. It slows digestion, helps maintain blood sugar levels, and contributes to normal cholesterol levels.

Examples: oats, apples, citrus fruits, beans, lentils, and barley.

• Insoluble fibre: does not dissolve in water and adds bulk to stool, supporting regular bowel movements.

Examples: wholegrains, nuts, seeds, green beans, and the skins of fruits and vegetables.

Most plant foods contain a mixture of both types, which is why variety is key.

The Science of Why Fibre Matters

When we look closely at what happens inside the gut, we see that fibre plays a central role in health through its impact on our gut microbiome. Different fibres nourish different bacteria which means that the more variety you eat, the more diverse and resilient your gut becomes.

When microbes ferment fibre, they release short-chain fatty acids (SCFAs) such as acetate, propionate, and butyrate. Of these, acetate is usually produced in the greatest amount, followed by propionate and butyrate.

Each of these has its own distinct role:

• Butyrate – the preferred fuel source for the cells lining the colon. It supports gut barrier strength, helps regulate local inflammation, and promotes mucus production. Some studies also show it may have antibacterial properties, by disrupting the way harmful bacteria use nutrients.
  

• Propionate – travels from the gut to the liver, where it may help reduce cholesterol production and support lipid balance. Research also suggests it could play a role in limiting the processes that contribute to colorectal cell overgrowth.
  

• Acetate – the most abundant SCFA, and an important player in energy regulation. It influences the release of appetite-regulating hormones like GLP-1 and PYY, which help balance blood sugar and support satiety (the feeling of fullness).
  
  

Together, these SCFAs help to fuel the gut lining, regulate metabolism, and maintain immune balance. They also act as messengers, travelling beyond the gut to influence systems across the body such as the brain.

In studies with mice, researchers observed that when fibre intake was low, gut microbes ran out of their preferred fuel and began consuming the gut’s protective mucus layer instead which made the gut wall more vulnerable. Scientists believe it is highly likely that a similar process takes place in humans. 

9 Benefits of Eating More Fibre

1. Supports Regularity
   Fibre contributes to normal bowel function by increasing stool bulk.
   

2. Helps You Feel Fuller
   High-fibre foods promote satiety (the feeling of fullness), which can help with appetite control.
   

3. Helps Maintain Blood Sugar Levels
   Fibre slows the absorption of glucose, supporting steady energy release.
   

4. Nourishes Your Gut Microbiome
   Fibre feeds beneficial bacteria, encouraging a more balanced and diverse gut community.
   

5. Supports Immune Balance
   By influencing gut bacteria and SCFA production, fibre helps maintain normal immune function.
   

6. Contributes to Cholesterol Management
   Certain soluble fibres, such as beta-glucans from oats and barley, help maintain healthy blood cholesterol levels.
   

7. Supports Digestive Comfort
   Adequate fibre intake can reduce occasional digestive discomfort, such as constipation.
   

8. Maintains Colonic Health
   Fibre helps to keep the gut environment healthy, supporting normal colonic function.
   

9. Contributes to Long-Term Wellbeing
   A diet rich in fibre is linked with balanced energy, better dietary quality, and improved long-term health outcomes.
   
   

Why a Synbiotic Can Help

You’ve probably heard of probiotics (beneficial bacteria) and prebiotics (fibres that feed them) but a synbiotic combines the two so they can work together to support gut health.

Here’s why that matters:

• Nutrient absorption: A healthy gut environment helps ensure vitamins and minerals from your food are absorbed effectively.
  

• Immune support: A balanced microbiome plays an important role in maintaining normal immune function.
  

• Metabolic balance: Through compounds like SCFAs, gut bacteria influence processes linked to digestion and metabolism.
  
  

Conclusion

Fibre is best added through a variety of whole plant foods like fruits, vegetables, pulses, nuts, seeds, and whole grains to combine soluble and insoluble fibres. These fibres not only support digestion but also fuel the gut microbiome, leading to the production of SCFAs that help maintain the gut barrier, regulate metabolism, and balance immune responses.

Even modest increases in daily fibre can make a measurable difference. Adding one or two extra portions of fibre-rich foods each day is enough to begin shifting your gut environment in a positive direction, with benefits that extend well beyond digestion.

References

Facchin, S., Bertin, L., Bonazzi, E., Lorenzon, G., De Barba, C., Barberio, B., Zingone, F., Maniero, D., Scarpa, M., Ruffolo, C., Angriman, I., & Savarino, E. V. (2024). Short-chain fatty acids and human health: From metabolic pathways to current therapeutic implications. Life, 14(5), 559. https://doi.org/10.3390/life14050559

Holmberg, S. M., Feeney, R. H., Prasoodanan, V. P. K., Puértolas-Balint, F., Singh, D. K., Wongkuna, S., Zandbergen, L., Hauner, H., Brandl, B., Nieminen, A. I., Skurk, T., & Schroeder, B. O. (2024). The gut commensal Blautia maintains colonic mucus function under low-fiber consumption through secretion of short-chain fatty acids. Nature Communications, 15, 3502. https://doi.org/10.1038/s41467-024-3502-y

Vinelli, V., Biscotti, P., Martini, D., Del Bo’, C., Marino, M., Meroño, T., Nikoloudaki, O., Calabrese, F. M., Turroni, S., Taverniti, V., Unión Caballero, A., Andrés-Lacueva, C., Porrini, M., Gobbetti, M., De Angelis, M., Brigidi, P., Pinart, M., Nimptsch, K., Guglielmetti, S., & Riso, P. (2022). Effects of dietary fibers on short-chain fatty acids and gut microbiota composition in healthy adults: A systematic review. Nutrients, 14(13), 2559. https://doi.org/10.3390/nu14132559