What is fibre?

Fibre is the non-digestible carbs which come from the foods we consume. Fibre can then be broken down into 2 categories – soluble and insoluble fibre. Soluble fibre can be fermented by your gut and insoluble fibre can’t. Another way to think of this is; soluble fibre will dissolve in water like adding sugar to your coffee, whereas insoluble fibre is like putting a rock in your coffee… it won’t breakdown. Insoluble fibre allows your body to excrete waste through your poop!

All plant foods contain both soluble and insoluble fibre; these act as the structural components of plants, like we have a skeleton and muscles.

Instead of being digested, fibre will pass through and out of your body, but on this journey, it will feed your good gut bacteria and help promote healthy bowel movements.

Why should we aim for a high-fibre diet?

Below are just some of the reasons and health benefits.

A high fibre diet supports healthy poops!

Yep that’s right, fibre is going to help you poop easy and more frequently plus lowering your risk of digestive issues and fibre related illnesses like diverticulitis. A diet high in fibre helps to bulk up your poops (because it’s non-digestible), promoting bowel health, making toilet-time much easier and more pleasant.

A high fibre diet supports the growth of beneficial gut bacteria and a robust immune system.

Your gut is FULL of bacteria, both good and bad. Health beneficial (good) gut bugs feed on the fibre we eat, allowing them to multiply and grow, so the more plants you eat the better your gut will be! So to put it simply, the more good gut bacteria you can feed and breed, the better off your gut will be!

A high fibre diet will help you feel more full and satisfied for longer!

High fibre foods are often lower in glycemic index (GI), taking longer to digest, compared to low fibre options. This means that eating a meal/diet rich in plant foods promotes energy stability; keeping you feeling satisfied and more energised for longer!

What are some of the foods that are high in fibre?

• Legumes (e.g. chickpeas, lentils, black beans)
• Weet-bix
• Rolled oats
• Whole Grain bread
• Fruit & Vegetables (fresh or frozen)
• Brown Rice
• Quinoa
• Freekah
• Nuts & Seeds

Steph’s favourite recipes to help boost your fibre intake:

• Overnight Weet-bix
• Winter Berry Crumble Bars
• Salmon with Pesto Zoodles, Crispy Fennel and Green Beans
• Broccoli and Kale Pesto Pasta
• Happy-Gut Grain Salad
• Rainbow Tofu Bowl
• Cauliflower Bolognese

To unlock the ingredients list and method for each of my favourite fibre-full recipes, be sure to subscribe to KIC. When you subscribe to KIC you’ll gain access to our recipe hub which has over 700 dietician approved recipes.