What the heck is fibre?
Dietary Fibre: Why It Matters for Gut Health, Fullness, Energy and Overall Nutrition
If you’ve ever been told to “eat more fibre” but weren’t really sure what that meant, you’re not alone. Fibre is one of the most important nutrients for digestive health, blood sugar balance, heart health, and appetite regulation — yet many people in New Zealand still aren’t getting enough.
As a New Zealand dietitian working in disordered eating and general nutrition, I often see fibre become either completely overlooked or overly focused on. The goal isn’t perfection or obsessively tracking grams. Instead, it’s about building balanced meals that support your body, digestion, and relationship with food.
How Much Fibre Do You Need?
Most adults should aim for around 25–30 grams of fibre per day.
Many people fall short of this target, especially when meals are low in plant foods, carbohydrates are restricted, or convenience foods replace more balanced meals.
Increasing fibre intake gradually — alongside adequate fluids — is usually the most comfortable and sustainable approach.
What Is Fibre?
Fibre is a type of carbohydrate found in plant foods that your body can’t fully digest. Instead of being broken down for energy, it moves through your gut doing some pretty important work along the way.
Fibre comes in a few forms, each having different jobs.
The Three Types of Fibre
1. Soluble Fibre
Soluble fibre dissolves in water to form a gel-like substance.
It can help:
Slow digestion, which helps keep you fuller for longer
Support more stable blood sugars
Help lower cholesterol levels
Foods high in soluble fibre include:
Oats
Legumes
Some fruits and vegetables
Psyllium
2. Insoluble Fibre
Insoluble fibre adds bulk and helps things move through the gut.
It helps:
Support regular bowel movements
Promote digestive health
Foods high in insoluble fibre include:
Wholegrains
Nuts and seeds
Vegetables
Wheat bran
3. Resistant Starch
Resistant starch acts a little differently from other carbohydrates. Instead of being digested in the small intestine, it travels to the large intestine where it feeds beneficial gut bacteria.
Resistant starch:
Supports gut health
Ferments slowly, meaning it can sometimes be better tolerated for people with IBS symptoms
Sources of resistant starch include:
Cooked and cooled potato, rice, or pasta
Underripe banana
Raw oats (such as in overnight oats)
Why Fibre Is Important
Getting enough fibre can support:
Digestive health and bowel regularity
Gut microbiome diversity
Appetite and fullness
Blood sugar regulation
Heart health and cholesterol management
For people recovering from disordered eating, fibre can sometimes feel confusing. Too little fibre may leave digestion sluggish and meals less satisfying, while suddenly increasing fibre too quickly can worsen bloating or discomfort.
Nutrition doesn’t need to be all-or-nothing. Fibre works best when it’s included consistently across meals and snacks, rather than chased through supplements or “health foods” alone.
Easy Ways to Increase Fibre Intake
You don’t need to completely overhaul your diet to eat more fibre. Small additions can make a big difference.
Fibre-Boosting Breakfast Ideas
Add vegetables to an omelette or egg muffins
Add fruit and nuts to cereal
Add legumes to a breakfast burrito
Make a seed sprinkle or homemade granola
Try overnight oats with chia seeds and fruit
Fibre Ideas for Lunch and Dinner
Boost meals with beans or lentils
Choose wholegrain or seed breads and wraps
Add extra vegetables and keep the skins on where possible
Include carbohydrates regularly rather than avoiding them
Fibre-Rich Snack Ideas
Use bean-based dips with crackers or vegetables
Add fruit and nuts or seeds to yoghurt
Blend oats into smoothies
Include carbohydrate-based snacks like wholegrain crackers
A Quick Note on Fibre and Gut Symptoms
More fibre is not always better for every person at every moment.
If you experience IBS, bloating, constipation, diarrhoea, or discomfort, the type and amount of fibre that works best for you may vary. Some people tolerate soluble fibre or resistant starch much better than large amounts of bran or raw vegetables.
This is where individualised nutrition advice can be helpful — especially if you’re also navigating disordered eating, food fears, or digestive symptoms.
Final Thoughts
Fibre is about far more than digestion. It supports gut health, fullness, energy, heart health, and overall wellbeing.
Rather than aiming for a “perfect” diet, focus on gradually including a wider variety of plant foods, wholegrains, legumes, fruits, and vegetables across the day. Small, consistent changes are usually more sustainable — and more beneficial — than extremes.
If you’re struggling with digestive symptoms, feeling overwhelmed by nutrition advice online, or trying to rebuild a more balanced relationship with food, working with a dietitian can help you find an approach that feels realistic, flexible, and supportive.
