Fun Facts about Fibre

Most people know fibre is good for digestion, but its benefits go far beyond keeping things regular. Fibre supports gut health, hormone balance, blood sugar control, cholesterol metabolism, and even immune function. The surprising part is that most adults get less than half of what they need each day. If you haven't heard me rave about fibre, well here are some of my favourite facts to share:

What Exactly Is Fibre? Fibre is a type of carbohydrate found in plant foods that your body can’t break down. Instead of being digested, it moves through your system providing structure, feeding beneficial gut bacteria, and helping regulate hormones and metabolism.

There are two main types of fibre, and your body thrives on a mix of both:

Soluble Fibre:This type dissolves in water and becomes gel-like.

• Food sources: oats, chia seeds, flaxseed, psyllium husk, apples, pears, beans, lentils, barley, citrus fruits

• Key actions: slows digestion (great if you have loose stool), stabilizes blood sugar, binds cholesterol, feeds microbes that produce SCFAs

Insoluble Fibre:This type adds bulk and keeps things moving.

• Food sources: vegetables (leafy greens especially), whole grains, nuts, seeds, bran, fruit and vegetable skins

• Key actions: supports healthy bowel movements, prevents constipation, helps with toxin elimination

How Fibre Supports Your Microbiome

Your gut microbiome relies heavily on fibre. Some soluble fibre acts as a prebiotic, feeding beneficial bacteria and helping them produce compounds like butyrate, which:

• Strengthens the gut lining

• Supports immune regulation

• Lowers inflammation

• Promotes colon health

A fibre-rich diet is linked with greater microbial diversity, one of the strongest markers of metabolic and immune resilience, and overall health.

Including a wide variety of plants in your diet is one of the most powerful ways to support your microbiome. In fact, the American Gut Project found that “people who ate 30 or more different plants per week not only had higher microbial diversity than those who ate fewer than 10, but also a greater diversity of compounds that can influence gut and overall health.” This finding comes from the Microsetta Initiative, one of the largest ongoing microbiome research projects in the world, and highlights how diversity and fibre— not perfection — is what truly nourishes the gut.

Balancing Blood Sugar Naturally

Fibre slows glucose absorption, helping prevent blood sugar spikes and keeping energy more stable throughout the day. This supports:

• Steadier energy

• Healthier appetite control

• Fewer cravings

• Better metabolic health

Soluble fibre slows carbohydrate breakdown, while insoluble fibre increases fullness so you stay satisfied longer.

Fibre and Cholesterol

Soluble fibre is a well-researched natural support for lowering LDL cholesterol. It works by binding excess cholesterol in the gut and helping your body eliminate it.Great options include: oats, beans, lentils, chia, flax, psyllium.

Fibre for Hormone Balance (Especially Estrogen)

Fibre helps your body process and eliminate estrogen effectively, which is supportive for:

• PMS

• Heavy periods

• Estrogen dominance

• Fibroids

• Endometriosis

It binds excess estrogen in the digestive tract, reduces reabsorption, and supports regular bowel movements to clear hormones properly.

How Much Fibre Do You Need?

Most adults feel best with 25 to 50 grams per day, yet many get under 15 grams.

Easy ways to boost your intake:

• Add 1–2 tbsp ground flax or chia daily

• Include beans or lentils a few times per week

• Eat 1–2 cups of vegetables at lunch and dinner

• Add berries or an apple each day

• Choose whole grains over refined options

Increase gradually and drink plenty of water to keep digestion comfortable while your gut adjusts.

Need Personalized Digestive or Hormone Support?

A fibre-rich diet can transform digestion, metabolism, and hormone balance — but everyone’s needs are different. If you struggle with bloating, constipation, hormone symptoms, or gut sensitivity, personalized guidance can help you find the right types and amounts of fibre for your body. If fibrous foods cause digestive upset, this can be a sign of an imblalanced microbiome and 1:1 naturopathic support is highly recommended.

We can support you with:

• Microbiome-focused nutrition - especially if correction is needed!

• Hormone-balancing strategies

• Digestive health plans

• Personalized fibre goals and meal ideas

Learn more or book a visit at: kathrynkingnd.com

Your body is designed to thrive, and fibre is one of the simplest tools to help it get there.

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