Why Fibre is the Forgotten Nutrient That Could Transform Your Health
The final instalment of our nutrition series dives deep into the most overlooked macronutrient-and why it matters for your gut, hormones, and overall wellbeing.
When was the last time you thought about fibre? If you're like most people, it's probably been a while-or never. Yet this humble, often-forgotten nutrient is quietly working behind the scenes to support everything from your gut health to your hormonal balance to your skin.
Today, we're breaking down everything you need to know about fibre (and carbohydrates), why you're probably not getting enough, and exactly how to fix it.
What Actually Is Fibre?
Fibre is the indigestible part of plants. Unlike other nutrients, we don't actually digest it ourselves. Instead, it acts as fuel for our gut bacteria, which break it down and produce beneficial compounds like butyrate-a powerful anti-inflammatory molecule that supports our gut lining and reduces inflammation throughout the body.
Here's the problem: most people are only getting around 15 grams of fibre per day when we should be getting 30+ grams minimum. That's a massive gap, and it's affecting our health in ways we might not even realise.
The Two Types of Fibre (And Why You Need Both)
Not all fibre is created equal. There are two main types, each with distinct roles:
1. Insoluble Fibre acts like a broom for your gut. It's the roughage that adds bulk to your stool and helps keep things moving. Think of it as your digestive system's cleaning crew. You'll find it in:
Dark leafy greens
Nuts and seeds
The skins of fruits and vegetables
2. Soluble Fibre dissolves into a gel-like consistency. It's particularly helpful for regulating blood sugar and feeding beneficial gut bacteria. Great sources include:
Oats
Apples and pears
Psyllium husk
The good news? Most whole foods contain a combination of both types, so you don't need to overthink it. Just focus on eating a variety of whole plant foods.
The Gut-Fibre Connection
Your gut microbiome-the trillions of bacteria living in your digestive tract—runs on fibre. When these bacteria ferment fibre, they produce short-chain fatty acids that are absolute workhorses for your health. They:
Support your gut lining
Decrease inflammation
Regulate blood glucose
Strengthen immune function
But here's where it gets really interesting: different types of fibre feed different types of bacteria. This is why diversity matters so much. Rotating the fruits, vegetables, grains, and legumes you eat helps create a diverse, resilient microbiome.
A good goal? Aim for 30 different plant foods each week. This might sound intimidating, but it's surprisingly achievable. One burrito bowl could contain: onion, garlic, tomato, black beans, avocado, lettuce, corn, and capsicum-that's eight different plant foods in one meal.
Your breakfast could include: oats, hemp seeds, raspberries, blueberries, and banana. That's five more. You're already well on your way.
Why Whole Food Sources Matter
Here's a crucial point: getting your fibre from whole foods rather than supplements is essential. Those orange powders often recommended for constipation? They'll give you fibre, but you'll miss out on the incredible array of nutrients that come with real food.
For example:
Berries provide fibre plus powerful antioxidants that decrease inflammation
Pomegranate offers fibre plus polyphenols that support beneficial bacteria growth
Legumes deliver fibre plus affordable plant-based protein
When you rely solely on supplements or processed fibre bars, you're cutting yourself short of these additional benefits.
Fibre and Your Hormones
This is where things get really interesting for anyone dealing with hormonal issues, heavy periods, PMS, or skin breakouts.
Fibre helps regulate bowel motions, and if you're constipated, you can't properly eliminate excess oestrogen and other hormones that need to be detoxified. This can lead to:
Heavy, clotty periods
PMS symptoms like tender breasts and headaches
Worsening endometriosis
Skin breakouts (because your body resorts to detoxing through your skin when primary pathways are blocked)
Fibre also helps regulate blood glucose levels. Instead of experiencing dramatic blood sugar spikes from white rice, having brown rice slows that curve thanks to the extra nutrients and fibre. This matters for energy levels, hormone balance, and long-term metabolic health.
The Legume Advantage
Let's talk about legumes-they're such an underrated fibre powerhouse. Plus, they're incredibly affordable, which puts paid to the argument that eating healthily is expensive.
Rotate between lentils, chickpeas, red kidney beans, and black beans. Each type opens up different culinary possibilities:
Kidney beans in chilli con carne
Black beans in Mexican burrito bowls
Chickpeas in salads or curries
Lentils in soups or dahls
Important tip: If you have a sensitive gut, make sure to soak and rinse legumes properly before cooking. They contain antinutrients that can cause gas and fermentation, but proper preparation minimises this.
What If You Can't Tolerate Fibre?
Many people struggle with fibre, particularly those with IBS who've been placed on low-FODMAP diets. Here's the thing: not being able to tolerate fibre is not normal, and it's worth investigating further.
A little bit of bloating or gas when you have high-fibre foods is totally normal. But if you're experiencing significant discomfort, there are two key points to consider:
Start low and go slow. If you're transitioning from white bread daily to overnight oats loaded with fruit, nuts, and seeds, you're going from zero to 100 too quickly. Gradually increase your fibre intake and monitor how your gut responds.
Don't just eliminate fibre long-term. Low-FODMAP diets severely limit microbial diversity, and there's overwhelming research showing the importance of microbiome richness for health. If you're struggling, seek support to address the underlying issue rather than just avoiding fibre indefinitely.
How Much Fibre Do You Actually Need?
The target: 30+ grams per day. Here's what this looks like in practice:
Breakfast:
1 cup of oats: 8g fibre
1 tablespoon chia seeds: 5g fibre
½ cup blueberries: 2g fibre
1 tablespoon almond butter: 2g fibre
Total: 17g fibre
Lunch:
Mixed greens: 2g fibre
½ cup chickpeas: 6g fibre
½ cup cooked quinoa: 2-3g fibre
Capsicum and carrot: 2g fibre
Total: 12-13g fibre
Dinner:
1 cup broccoli: 5g fibre
½ sweet potato: 4g fibre
Total: 9g fibre
Daily total: 38g fibre - comfortably above the 30g minimum, and honestly not as difficult as you might think.
The Carbohydrate Connection
Since we're talking about fibre, let's address carbohydrates too. Carbs provide a readily accessible source of glucose-our main fuel for energy. But quality matters enormously.
Opt for whole food forms where possible:
Fruits and vegetables
Whole grains (brown rice, oats, barley, quinoa)
Legumes
Limit refined forms:
White bread, white rice, white pasta (fine in moderation)
Refined sugars
Natural sweeteners like maple syrup or coconut sugar
The golden rule: Pair carbohydrates with protein or fat to help regulate blood glucose spikes and keep energy levels stable.
Practical Tips to Increase Your Fibre
Eat the skins on your fruits and vegetables-they're packed with fibre and polyphenols
Include legumes once to twice weekly-your body will thank you
Rotate your plant foods-don't eat the same fruits and vegetables every single week
Choose whole grains over refined versions where possible
Track your diversity-aim for 30 different plant foods each week
Need Extra Support?
If you're finding it challenging to meet your fibre goals or you're dealing with digestive issues, there are resources available. Tools like nutrition assistant can help you adapt your current diet to include more fibre, or consider book in a 1:1 consult for personalised guidance based on your unique needs.
The Bottom Line
Fibre is far from boring-it's absolutely fundamental to gut health, hormone balance, skin health, and overall wellbeing. Most of us aren't getting nearly enough, but with a few simple shifts toward whole plant foods, diverse eating, and consistent legume consumption, you can dramatically improve your fibre intake and, quite possibly, transform your health.
Your gut bacteria will thank you. Your hormones will thank you. And your energy levels will thank you.