We all know fibre is important—but what actually is it, why do we need it, and how much is enough? Here’s a quick breakdown of what fibre is, the different types, and how to hit your daily target.

What is Fibre?

Fibre is the indigestible part of plant foods, including vegetables, fruits, grains, legumes, beans, nuts and seeds. While it’s technically a type of carbohydrate, it behaves differently in the body because it can’t be broken down in the small intestine.

Instead, fibre passes through the digestive system largely intact, helping to:

• Support regular bowel movements

• Keep the gut healthy

• Improve cholesterol and blood sugar control

• Promote satiety (feeling full)

• Reduce the risk of chronic diseases like heart disease, type 2 diabetes, and bowel cancer

Types of Fibre

There are three main types of fibre, each with slightly different benefits:

Soluble Fibre

• Dissolves in water to form a gel-like substance

• Slows digestion, keeping you fuller for longer

• Helps lower cholesterol and blood glucose levels

• Found in: fruits, vegetables, oats, legumes, beans, barley, nuts, seeds

• Contains a small amount of energy (~2 calories per gram)

Insoluble Fibre

• Does not dissolve in water

• Adds bulk to the stool and helps keep you regular

• Supports bowel health and prevents constipation

• Found in: wholegrain breads/cereals, brown rice, wheat bran, nuts, seeds, vegetable and fruit skins

• Cannot be broken down and contains zero calories

Resistant Starch

• Escapes digestion in the small intestine and ferments in the large intestine

• Acts as a prebiotic, feeding beneficial gut bacteria

• Supports bowel health and microbiome diversity

• Found in: cooked and cooled potatoes or rice, undercooked pasta, underripe bananas

How Much Fibre Do You Need?

Your fibre needs depend on age, sex, and calorie intake. Here are some general guidelines:

• Men: 30–38g per day

• Women (18–50): 25g per day

• Women (51+): 21g per day

• General guideline: Aim for 14–15g of fibre per 1,000 calories

Example: A male eating 2,500 calories/day should aim for ~37.5g of fibre (15g × 2.5)

There’s no strict upper limit to fibre intake, but be aware that excessive fibre (especially from supplements or drastic increases) can cause bloating, gas, or GI discomfort—so build up your intake gradually and drink plenty of water.

Final Take

Fibre plays a crucial role in digestive health, disease prevention, and appetite regulation. Aim to include a mix of soluble, insoluble, and resistant starch from whole foods across the day.

If you’re unsure where to start:

• Add a serve of vegetables to every meal

• Choose whole grains over refined ones

• Include legumes, nuts, and seeds regularly

• Try cooked and cooled rice or potatoes for a resistant starch boost

Small, consistent changes make the biggest difference to your gut—and your overall health.