We know we should be eating 30g of fibre a day, yet the national average fibre intake remains around 20g—only two-thirds of the recommended amount? This means that we probably need to consciously add in some fibre rich foods to help us reach our daily requirements. But what do we mean by fibre and what really is it? Understanding the different types of fibre and their benefits can really help us make better food choices that have a positive impact on our health and our gut microbes.

Types of Fibre: Soluble, Insoluble, and Resistant Starch
Fibre is a crucial component of plant-based foods, and it comes in three main forms:
soluble fibre, insoluble fibre, and resistant starch. Each plays a unique role in our digestion and overall health.

Insoluble Fibre
Insoluble fibre doesn’t dissolve in water and is typically found in the skins and the peels of fruits and vegetables, the husks of grains, and the outer layers of legumes. It acts like a sponge in the digestive system, absorbing water and adding bulk to the stool. This promotes regular bowel movements and helps to eliminate waste products from the gut.
Examples of foods rich in insoluble fibre include:

• Nuts and seeds
• Potato skins
• Apple peels
• Tomato and cucumber skins
• Bran and whole grains
• The outer layers of beans and lentils

By regularly including these foods in your diet, you can help maintain a healthy digestive
system and prevent issues such as constipation.

Soluble Fibre
Soluble fibre, on the other hand, dissolves in water and forms a gel-like substance. This type of fibre is essential for feeding the beneficial microbes in our gut. It also slows the absorption of sugars and carbohydrates in the small intestine, which can help manage blood sugar levels. Additionally, soluble fibre has been shown to reduce cholesterol, further benefiting heart health.

Foods rich in soluble fibre include:

• Oats
• Beans and lentils
• Chia and flaxseeds
• Apples, pears, and most other fruits
• Root vegetables like carrots and
  pumpkins
• Dried fruits such as prunes and dates

Some soluble fibres, like inulin (found in onions and garlic) and pectin (found in apples and pears), are particularly beneficial because they ferment in the gut, providing nourishment for our gut bacteria.

Resistant Starch
The third type of fibre is resistant starch, which functions differently from soluble and insoluble fibre. Found naturally in foods like bananas, resistant starch can also form when starchy foods like rice, potatoes, pasta, and bread are cooked and then cooled. As these foods cool, their starches change structure, becoming more resistant to digestion.

Resistant starch isn’t broken down for energy by the body; instead, it acts as food for gut bacteria, supporting a healthy microbiome. Including more cooled or even frozen starchy foods in your diet, such as leftover rice or potatoes, can increase your intake of resistant starch.

Freezing sourdough bread and defrosting also develops some extra resistant starch, which makes it good for the gut, and also makes it very slightly lower in calories!

Simple Ways to Boost Your Fibre Intake
To meet the recommended 30g of fibre per day, it’s important to include a variety of plant-based foods. Fruits, vegetables, whole grains, nuts, seeds, beans, and lentils are all excellent sources of fibre, and adding them to your meals doesn’t have to be complicated.

Here are some easy ways to increase your fibre intake:

• Sprinkle seeds like pumpkin or sunflower seeds over salads, yoghurt, or oatmeal.
• Add beans or lentils to soups, stews, and salads for an easy fibre boost.
• Swap potatoes for beans as a side dish or mix them into your meals.
• Incorporate whole grains like quinoa, barley, or brown rice into your daily diet.
• Snack on fruits and nuts, or include them in your breakfast or dessert.
• Use root vegetables such as carrots, sweet potatoes, and parsnips more often in your cooking.
• Add spices and herbs like garlic, onions, and ginger, which can provide fibre as well as other health benefits.

Even some indulgent foods, such as dark chocolate and coffee, can contribute small amounts of fibre to your diet. The key is to find balance and consistently include fibre-rich options in your meals.

Although many of us fall short of the recommended 30g of fibre per day, making small, conscious changes to our diet can help close the gap. By focusing on a variety of plant-based foods and including sources of insoluble fibre, soluble fibre, and resistant starch, we can improve our digestive health, support our gut microbiome, and potentially lower the risk of chronic diseases like heart disease and diabetes.

So, the next time you prepare a meal, think about how you can add a little extra fibre—whether it’s sprinkling seeds on a salad, tossing beans into a soup, or simply enjoying a snack of fresh fruit. These simple adjustments can make a big difference in reaching your fibre goals.

12 of the best high fibre foods

• Chia and flaxseeds
• Beans and lentils
• Red lentil/green pea pasta
• Frozen peas
• Kale
• Parsnips
• Avocado
• Cacao powder
• Sourdough bread
• Almonds
• Porridge oats
• Popcorn

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About the Author, Dominique Ludwig, Nutritionist MSc and Nutritional Therapist mBANT

Dominique Ludwig is an accomplished Nutritionist MSc., and Nutritional Therapist who is also BANT, CNHC and AFMCP accredited. Dominique works in numerous health conditions using a personalised nutrition approach.She specialises in her signature group programmes Renew Reset Recharge® programme and The Triple 30 Plan and runs a busy clinic in the heart of the South Downs where she works with her private clients as a Nutritional Therapy Practitioner, offering personalised Renew Reset Recharge® appointments.Dominique is also a double award-winning nutritionist. Dominique has over 30 years’ experience as a King’s College, London qualified Nutritionist and almost 20 years as a registered Nutritional Therapist.

Dominique works with many high-profile and A-list clients, known and respected for her discretion, expertise, and trustworthiness. Dominique works out of her own busy practice, Dominique Ludwig Nutrition Limited, in Hampshire as well as Meyer Clinic in Chichester. Dominique has helped over a thousand clients, globally, live healthier lives. She is a regular contributor to The Times, The Sunday Times and Times 2, Sheerluxe, Top Sante and many other magazines and podcasts.

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