The Power of Fibre: Why Your Gut Depends on It

When it comes to gut health, fibre is a true hero. It’s not just about keeping things moving—it’s about nourishing your microbiome, calming inflammation, and supporting whole-body wellness. Yet many people still fall short of the recommended intake, missing out on its transformative benefits.

What Is Fibre, Really?

Fibre is the indigestible part of plant foods—found in fruits, vegetables, legumes, nuts, seeds, and whole grains. While we can’t digest it, our gut bacteria can. And that’s where the magic happens.

There are two main types:

• Soluble fibre dissolves in water and forms a gel-like substance. It helps regulate blood sugar, lower cholesterol, and feed beneficial gut bacteria.

• Insoluble fibre adds bulk to stool and supports regular bowel movements.

Both types are essential—and a diverse fibre intake is key to a thriving gut.

It's role in Gut Health

Here’s how fibre supports your digestive system and beyond:

• Feeds your microbiome: Fibre acts as a prebiotic, fuelling the good bacteria in your gut. These microbes produce short-chain fatty acids (SCFAs) like butyrate, which reduce inflammation and strengthen your gut lining.

• Supports regularity: Fibre helps prevent constipation, bloating, and sluggish digestion—especially important during hormonal transitions like menopause.

• Protects your gut barrier: SCFAs from fibre fermentation help maintain the integrity of your intestinal lining, reducing the risk of “leaky gut” and autoimmune flare-ups.

• Balances blood sugar and appetite: Soluble fibre slows digestion, stabilising glucose levels and promoting satiety—crucial for metabolic health and GLP-1 support.

• Improves microbial diversity: A fibre-rich diet encourages a diverse microbiome, linked to better mood, immunity, and long-term health.

How to Add More Fibre—Gently

If your gut is sensitive, start slow. Gradually increase fibre from whole foods and pair it with hydration and movement. Some of our favourite sources include:

Food Group	Examples	Fibre Type
Vegetables	Broccoli, carrots, leafy greens	Soluble & Insoluble
Fruits	Apples, berries, pears	Soluble
Legumes	Lentils, chickpeas, black beans	Soluble & Resistant starch
Whole grains	Oats, quinoa, brown rice	Insoluble
Nuts & seeds	Chia, flaxseed, almonds	Soluble & Insoluble

Ready to Support Your Gut?

At Barbara Pabis Nutrition, I offer personalised nutrition plans that include fibre-rich strategies tailored to your unique needs—whether you're managing PCOS, menopause, lipoedema, or simply want to feel better in your body.