Dietary fibre
En bref
Complex plant carbohydrates that human enzymes cannot digest, essential for regular transit, fullness and feeding the gut microbiome.
Fibre falls into two main families:
- Soluble fibre (pectin, inulin, beta-glucans): forms a gel in the gut, slows the absorption of glucose and cholesterol and feeds the microbiome. Sources: oats, pulses, apples, citrus fruit
- Insoluble fibre (cellulose, lignin): speeds up transit and adds bulk to stools. Sources: wheat bran, vegetables, fruit skins
A fresh angle: fibre is not just “good for your bowels”. Soluble fibre fermented by the microbiome produces short-chain fatty acids (butyrate, propionate, acetate) which:
- Feed the cells lining the colon
- Regulate blood sugar and appetite (via gut hormones such as GLP-1 and PYY)
- Reduce systemic inflammation
- Communicate with the brain (the gut-brain axis)
Prehistoric humans ate 100+ g of fibre a day. The modern Westerner manages around 15-20 g, well below the recommended 25-30 g. This chronic fibre deficit is linked to the rise in metabolic and bowel disorders.
One pitfall: increasing fibre too quickly causes bloating and wind (the microbiome needs time to adapt). Increase gradually and drink enough water, as fibre absorbs fluid.
Put it into practice
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