While fibre may not be the most talked-about topic in nutrition, it is one I discuss with clients regularly. Fibre plays a critical role in overall health and body function, and research consistently shows it can have a powerful impact on weight management.
What Is Fibre?
Fibre is a type of carbohydrate that the body cannot fully digest. It is broadly classified into two types:
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Soluble fibre, which dissolves in liquid
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Insoluble fibre, which does not dissolve
Soluble fibre is particularly beneficial for health, with evidence showing it can help reduce inflammation and support appetite regulation.
How Fibre Supports Appetite and Intake
While many high-fibre foods help you feel fuller, only certain soluble fibres have been shown to actively reduce food intake.
These viscous soluble fibres slow digestion and increase satiety. They include:
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Pectins
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β-glucans
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Psyllium
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Glucomannan
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Guar gum
Rich food sources include legumes, flax seeds, asparagus, Brussels sprouts and oats.
Fibre-Rich Foods and Overall Health
Foods high in fibre also provide a wide range of vitamins, minerals and phytonutrients that support long-term health and wellbeing.
Most adults should aim for 25–30 grams of fibre per day. If your current intake is low, it’s important to increase fibre gradually and ensure adequate fluid intake to minimise digestive discomfort.
If you’re unsure how much fibre you’re currently consuming, fibre-tracking apps can be helpful. One option is the Kellogg’s All-Bran fibre tracker.
Fibre as Part of a Bigger Nutrition Picture
Fibre intake is just one piece of the nutrition puzzle, but it plays a foundational role in supporting gut health, appetite regulation and sustainable eating patterns.
If you’d like to explore how fibre fits into different dietary approaches and long-term health strategies, you can read our updates and insights on diets for weight loss here.