what is fibre?
fibre is the part of plant foods that the body cannot fully digest or absorb. it passes through the digestive system relatively intact, and it comes in two broad types: soluble fibre, which dissolves in water and forms a gel like substance, and insoluble fibre, which adds bulk to stool. both types are found across seeds, wholegrains, fruits, vegetables and pulses.
its role in the body
fibre plays a well established role in supporting normal bowel function and regularity. soluble fibre can also contribute to the maintenance of normal blood cholesterol levels when eaten as part of a balanced diet. beyond digestion, fibre rich foods tend to be more filling, which can support a feeling of fullness after meals, and many high fibre foods also feed the beneficial bacteria that live in the gut, an area of ongoing nutrition science interest. because fibre slows the release of sugars into the bloodstream, fibre rich meals are often associated with steadier energy levels throughout the day.
good dietary sources
- seeds such as flaxseed, chia and pumpkin seeds
- wholegrains including oats, brown rice and wholemeal bread
- pulses such as lentils, chickpeas and beans
- fruit and vegetables, ideally eaten with their skins where appropriate
things to consider
increasing fibre intake is best done gradually, since a sudden jump can lead to bloating, wind or digestive discomfort. drinking enough water alongside a higher fibre intake is also important, as fibre relies on adequate fluid to do its job comfortably. some medications, including certain thyroid medications and some contraceptive pills, may be affected by very high fibre meals if taken too close together, so it's worth checking with a pharmacist or doctor if you're making significant dietary changes. people with certain digestive conditions, such as ibs or inflammatory bowel disease, may need tailored advice from a registered dietitian about the right type and amount of fibre for them, since not all high fibre foods suit everyone equally.
the takeaway
fibre is a cornerstone of a balanced diet, supporting digestion, steady energy and general wellbeing. seeds are a particularly convenient way to boost fibre intake, and building them into meals gradually, alongside plenty of water, is a sensible approach for most people.