Fibre 101: A Simple Guide to Fibre: What It Is, Why It Matters, and How Much You Need

Fibre is one of those nutrients that almost everyone knows they should be eating more of… but not everyone actually understands why or more specifically, don’t put in that much effort to do so.

It often gets overshadowed by things like protein, calories, or carbs, yet it plays a huge role in digestion, gut health, and even how full and satisfied you feel day to day (so it also has a role in body composition, interestingly enough).

The problem is, most people either overlook it completely, don’t focus on it with intention, or assume they are getting enough without really knowing.

So instead of overcomplicating things, this blog will break fibre down into the basics. What it is, the different types, why it matters, and just a starting rough idea on how much you might need so that you can start levelling up yo fibre game!

Once you understand the basics, it becomes much easier to apply in your day-to-day eating.

So What is Dietary Fibre?

Dietary fibre is a type of carbohydrate found in plant foods that your body cannot fully digest.

Unlike other carbs, fibre is not broken down and absorbed for energy in the same way. Instead, it moves through your digestive system, where it plays a key role in gut health, digestion, and overall well-being.

Different types of fibre work a bit differently (though fundamentally they all help the gut be at its MVP level of game). More on this soon, so keep reading. 

You will find fibre in foods like fruits, vegetables, whole grains, legumes, nuts, and seeds. And while it might not seem as “important” as protein at first glance, it has a huge impact on how your body functions and in helping you reach your peak potential.

The key with fibre is not simply “getting it in”, but about getting a mix of the fibre types for the full spectrum of benefits and uses it provides the ol human body so let’s look at the different types of fibre now.

Fibre Types 101

Not all fibre works the same way. There are two main types, and both are important for different reasons, so let’s break it on down. 

Soluble Fibre 
Soluble fibre dissolves in water and forms a gel-like substance in the gut. This helps slow down digestion, which can support more stable energy levels and improved feelings of fullness. 

Within this category, you also have prebiotic fibres - one of the big reasons I promote soluble fibre to clients. 

These act as fuel for the beneficial bacteria in your gut, supporting a healthier gut microbiome. What happens in a nutshell is they get fermented in the digestive tract and form short chain fatty acids (SCFA’s such as acetate, propionate, and butyrate) which act as a food source to essentially reinforce the gut and improve it’s strength and function. 

Soluble fibre is also beneficial for heart health with specific fibres such as beta glucan having a strong role in reducing cholesterol. For example, oats are famously full of these fibres. 

Insoluble Fibre
Insoluble fibre on the other hand, does not dissolve in water. Instead, it adds bulk to your stool, softens it too, and helps food move through the digestive system more efficiently and to pass stools more easily (i.e. keep the plumbing working as it should, so to speak).

This is the type of fibre most associated with keeping you “regular” and supporting overall digestive health. 

You will find insoluble fibre in foods like whole grains, vegetables, nuts, and seeds.
Getting a mix of this with soluble fibre is the gold standard to truly improve gut health and response and takes time and strategy to have them working like clockwork.

​Roles and Benefits of Fibre in a Nutshell

As mentioned above, fibre does a lot more than just “help with digestion” and having “good poops”. Though that is one of the main roles, granted. 

Firstly, it plays a major role in gut health by supporting the balance of bacteria in your digestive system. A healthier gut can have flow-on effects to energy, weight management, hormonal health, immunity, and overall wellbeing.

Secondly, fibre helps with satiety. When you make more meals that include more fibre they tend to be more filling, which can make it easier to manage hunger and stick to your nutrition goals (especially if fat loss is a focus for you personally). 

It also supports blood sugar control and helping to avoid big spikes and crashes in energy levels across the day.
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On top of that, fibre has been linked to improved heart health and reduced risk of certain chronic diseases, including one that has recently been more and more in the spotlight, unfortunately: colon cancer.
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In short, it is one of those nutrients that quietly does a lot of important work behind the scenes.

General Fibre Targets

Most adults are not hitting their daily fibre targets. We know this. I see this. No ifs and buts. 

So how much should we be eating? Well, I want to first preface this by saying that individual needs and strategy needs vary and require a proper assessment so this is not advice here but more so some guidance points on general fibre needs. 

As a rough guide, aiming for around 25–30 grams per day is a good starting point for most people to achieve adequacy to some level. Some individuals may benefit from slightly higher intakes depending on their needs and goals.

However, moving too fast too soon with fibre is also a potential issue so some people may need a smaller target (even at least just to start with). 

Customisation to YOU is key!

Rather than focusing on exact numbers straight away, it is often more helpful to look at your overall food choices and just start working on adding a lil extra fibre at a time and doing 1% better each week or so.

Asking yourself these questions can help:
Are you including fruits and vegetables regularly?
Are you choosing whole grains over more refined options?
Are legumes, nuts, or seeds part of your routine?

Small upgrades across your meals can add up quickly when done with a proactive mindset. 

If you are increasing fibre intake, do it gradually and make sure your fluid intake is also adequate and optimised alongside this to avoid any issues like clogging yourself up (yes, more fibre can prevent this but also cause this, annoying right). 

All in all, just remember that jumping from very low to very high fibre too quickly can lead to some digestive discomfort so pace yourself and when in doubt, speak to a Dietitian.

Feel free to contact me if you need one.

Bringing It All Together

Fibre is one of the simplest ways to improve your overall nutrition without needing to overhaul your entire diet.
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It supports your gut, helps manage hunger, and contributes to long-term health… all from foods that are already accessible and easy to include.

If you are not sure whether your current intake is where it should be, or how to adjust it based on your goals, that is where having guidance can help. 

As a Sports Dietitian and Nutritionist with experience and interest in gut health nutrition, I work with clients to build practical nutrition strategies that actually fit their lifestyle (not just something that looks good on paper).

If you want to improve your nutrition, digestion, or body composition with a more personalised approach, feel free to reach out and start the conversation by filling out my contact form here.

Sometimes the biggest improvements come from getting the basics right… and fibre is a very good place to start.

If you want help identifying what is holding you back and building a plan that actually fits your lifestyle, I am here and ready to help you. 

Click here to enquire now about working together.

Or feel free to reach out with any questions - I am here to make sure you make the right decision.

You can also email me at: [email protected] 

If you are ready for “comprehensive level” full nutrition coaching solutions and feel I am the right Sports Dietitian for you already, then you can alternatively apply now directly to see if we are a good fit.

Simply CLICK HERE and start the process for reaching your peak potential and getting the body you feel happier, healthier, and more confident in.

Looking forward to taking out the guesswork and helping you “figure out this nutrition thing”.

Sports Dietitian and Coach Aleksa

Brisbane Sports Dietitian and Nutritionist