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If there were one nutrient most people should eat more of, many nutrition experts would choose fibre. Large studies consistently link higher fibre intake with better digestive health and a lower risk of several chronic diseases. Yet surveys suggest that only around 5 to 10 percent of Americans meet the recommended daily amount. This guide explains everything you need to know.

What Is Fibre?

Dietary fibre is the part of plant foods that your digestive enzymes cannot fully break down. Instead of being absorbed in the small intestine, it travels to the large intestine, where it adds bulk to stool or is fermented by your gut bacteria. Fibre is found only in plant foods: vegetables, fruit, whole grains, legumes, nuts and seeds.

The Main Types of Fibre

Soluble fibre

Dissolves in water to form a gel. It slows digestion, which helps you feel full and moderates blood sugar rises after meals. Beta-glucan from oats and barley has been shown to help lower LDL cholesterol, a benefit recognised by the US FDA.

Sources: oats, barley, beans, lentils, apples, citrus fruits, carrots, psyllium, chia seeds.

Insoluble fibre

Does not dissolve in water. It adds bulk and helps material move through the gut, supporting regularity.

Sources: wheat bran, whole grains, nuts, the skins of fruit and vegetables, cauliflower, green beans.

Fermentable (prebiotic) fibre

Some fibres, such as inulin, fructooligosaccharides and resistant starch, are fermented by gut bacteria into short-chain fatty acids like butyrate, which nourish the cells lining the colon. Learn more in our prebiotics and probiotics explainer.

Sources: onions, garlic, leeks, asparagus, slightly green bananas, cooked and cooled potatoes or rice, chicory root, Jerusalem artichoke.

Why Fibre Matters

• Digestive regularity: softer, bulkier stools; see our constipation guide.
• Gut microbiome: fibre is the main food for beneficial gut bacteria.
• Heart health: soluble fibre helps lower cholesterol; read our heart health guide.
• Blood sugar: slower absorption of sugar; see balancing blood sugar.
• Weight management: fibre-rich foods are filling and less energy-dense.
• Long-term health: a major 2019 review commissioned by the World Health Organization and published in The Lancet found that people eating the most fibre (25 to 29 grams a day) had a 15 to 30 percent lower risk of death from all causes and from cardiovascular disease, and lower rates of coronary heart disease, stroke, type 2 diabetes and colorectal cancer, compared with those eating the least.

How Much Do You Need?

• The US Dietary Guidelines recommend about 14 grams per 1,000 calories, roughly 25 grams a day for women and 38 grams for men.
• The Lancet review suggested benefits continue above 25 to 29 grams a day.
• Many people currently eat only around 15 grams a day.

Top Fibre-Rich Foods

Values are approximate, based on USDA data.

Easy Ways to Eat More Fibre

1. Start breakfast with oats or whole grains, topped with berries and seeds.
2. Add beans to everything: soups, salads, stews and pasta sauces.
3. Keep skins on potatoes, apples and pears.
4. Swap white for whole: brown rice, wholegrain bread, whole wheat pasta.
5. Snack on fruit, nuts and vegetables instead of crackers or crisps.
6. Fill half your plate with vegetables; our classic article 5 Easy Ways to Eat More Vegetables has tips.
7. Aim for variety: different fibres feed different bacteria. The American Gut Project found people eating 30 or more different plants a week had more diverse microbiomes.

Avoiding Gas and Bloating

Increase fibre slowly, about 5 grams more per week, and drink more water as you do. Cooking vegetables and soaking or rinsing beans can reduce gas. If you have IBS, some high-FODMAP fibre foods may cause symptoms; see our bloating guide and work with a dietitian.

What About Fibre Supplements?

Psyllium husk is the best-studied supplement and can help with regularity and cholesterol. Food sources are preferred because they also provide vitamins, minerals and polyphenols. Take fibre supplements with plenty of water, and separate them from medications by a couple of hours.

Fibre Meets Fermentation

Korean cuisine naturally combines fibre-rich vegetables with fermentation in dishes like kimchi. Read our guide to Korean fermented foods for inspiration.

Frequently Asked Questions

Do fibre supplements work as well as food?

Supplements like psyllium can help with regularity and cholesterol, but whole foods also provide vitamins, minerals and polyphenols. Food first, supplements to fill gaps.

Does juice count toward my fibre intake?

Very little. Juicing removes most of the fibre. Whole fruit is a much better choice.

Do fermented foods contain fibre?

Fermented vegetables like kimchi keep their fibre. Traditional ferments such as wild plant enzyme liquids offer fermentation by-products rather than significant fibre, so pair them with fibre-rich meals.

The Takeaway

Fibre feeds your gut bacteria, keeps digestion regular, supports heart and metabolic health, and is linked to a longer life. Aim for at least 25 to 30 grams a day from a wide variety of plants, increase it gradually, and drink plenty of water.

Related Articles

• A Beginner's Guide to Korean Fermented Foods: Kimchi, Doenjang and More
• Prebiotics, Probiotics and Postbiotics: What's the Difference?
• Sugar Cravings and Blood Sugar: How to Break the Rollercoaster
• 5 Easy Ways to Eat More Vegetables Every Day

Disclaimer: This article is for general educational purposes only. These statements have not been evaluated by the Food and Drug Administration. Live Pine products are not intended to diagnose, treat, cure or prevent any disease. Always consult a qualified healthcare professional before starting a new supplement, especially if you are pregnant, nursing, taking medication or managing a health condition.