Why is dietary fibre SO important?
Wholegrain cereals are just one type of important fibre to include in our daily diets.
Summary
Dietary fibre is one of the most powerful yet underutilised tools for transforming your health. The Hadza people of Tanzania consume 100 or more grams of fibre daily—over six times more than the average Australian’s 15-20 grams per day—and experience virtually no chronic Western diseases. Fibre nourishes beneficial gut bacteria, supports digestive health, regulates blood sugar, reduces inflammation, and protects against heart disease, diabetes, and certain cancers. By eating a diverse range of fibre-rich whole plant foods, you're not just feeding yourself—you're feeding trillions of beneficial microbes that, in turn, support every system in your body.
Whole plant foods provide a wide variety of fibres which are essential to the health, diversity and abundance of our gut microbes - therefore, our health
Fibre supplements are helpful, but are always a poor second to eating actual plants.
Why Should I Eat More Fibre in My Diet?
What You'll Learn in This Article
The Gut Microbiome Connection: How fibre feeds beneficial bacteria and supports gut health through prebiotics and probiotics
Beyond Supplements: Why whole plant foods with polyphenols are superior to fibre supplements alone
Diversity Matters: The importance of consuming many different types of fibre from varied plant sources
How Much Do You Really Need?: Daily fibre requirements and how they compare to what most people actually consume
Lessons from Traditional Cultures: What the Hadza people and other indigenous populations teach us about fibre and health
Whole-Body Benefits: How fibre impacts everything from your digestive system to your heart, brain, and immune function
The Gut Microbiome Connection: Prebiotics, Probiotics, and Your Health
When we talk about fibre, we're really talking about feeding your gut microbiome—the trillions of bacteria, fungi, and other microorganisms living in your digestive tract. This is where the magic happens, and understanding the relationship between fibre, prebiotics, and probiotics is essential.
Prebiotics are types of fibre that your body cannot digest, but your gut bacteria can. Think of them as food for your beneficial microbes. When these bacteria feast on prebiotic fibres, they produce short-chain fatty acids (SCFAs) like butyrate, propionate, and acetate through fermentation in the colon. These remarkable compounds do far more than just nourish your gut lining.
Butyrate regulates metabolism, helps in the transepithelial transport of fluids, inhibits inflammation, and induces the epithelial defence barrier. The SCFAs have many health benefits, including anti-inflammatory, immunoregulatory, anti-obesity, anti-diabetes, anticancer, cardiovascular protective, hepatoprotective, and neuroprotective activities. These compounds reduce inflammation throughout your body, regulate your immune system, and even communicate with your brain.
Probiotics, on the other hand, are the live beneficial bacteria themselves. You can consume them through fermented foods like yoghurt, kefir, sauerkraut, and kimchi, or through supplements. However, here's the crucial point: probiotics need prebiotics to thrive. Without adequate fibre to feed them, these beneficial bacteria simply can't establish themselves and flourish in your gut.
The relationship between prebiotics and probiotics creates what we call a "synbiotic" effect—they work together synergistically. Your gut bacteria break down fibre during fermentation to produce butyrate, which is the primary energy source for colonocytes (cells lining your colon), strengthening your intestinal barrier, preventing harmful bacteria from taking hold, and supporting the growth of even more beneficial microbes. This creates a positive feedback loop that enhances your overall health.
Studies of the Hadza hunter-gatherers from Tanzania show they have higher levels of microbial richness and biodiversity than urban populations. The diversity of your gut microbiome is directly linked to your health outcomes. People with more diverse gut bacteria tend to have stronger immune systems, better metabolic health, and lower rates of inflammatory diseases. Research from the American Gut Project found that individuals who consume more than 30 types of plants per week have significantly more diverse gut microbiomes compared to those who consume 10 or fewer plants per week. The best way to increase this diversity? Eat more fibre from a wide variety of plant sources.
Beyond Supplements: The Power of Polyphenols in Whole Plant Foods
While fibre supplements might seem like a convenient solution, they simply cannot replace the benefits of eating whole plant foods. The reason lies in the thousands of additional compounds found in fruits, vegetables, legumes, whole grains, nuts, and seeds—particularly polyphenols.
Polyphenols are plant compounds with powerful antioxidant and anti-inflammatory properties. They give berries their deep purple colour, provide the bitter notes in dark chocolate, and contribute to the complexity of flavours in foods like apples, onions, and green tea. But beyond their sensory contributions, polyphenols work in remarkable ways to enhance your health.
When you eat fibre-rich whole foods, polyphenols are a package deal: due to their complicated structures and high molecular weights, a large proportion of dietary polyphenols remain unabsorbed along the gastrointestinal tract, and in the large intestine, they are biotransformed into bioactive, low-molecular-weight phenolic metabolites through the residing gut microbiota. About 90-95% of polyphenols aren't absorbed in the small intestine. Instead, they travel to the colon, where gut bacteria transform them into bioactive metabolites that the body can use. This means polyphenols and fibre work together—the fibre feeds your microbes, and those same microbes unlock the benefits of polyphenols.
Research shows that polyphenol intake modulates the gut microbial profile—dietary polyphenols can modulate the composition of intestinal microbes by inhibiting pathogenic bacteria and stimulating beneficial bacteria, and in turn, gut microbes catabolise polyphenols to release bioactive metabolites. Dietary polyphenols present prebiotic properties and exert antimicrobial activities against pathogenic gut microbiota, having benefits in distinct disorders. They enhance the growth of beneficial bacteria like Bifidobacterium and Lactobacillus while inhibiting harmful ones.
The polyphenols' most essential health benefits are associated with their antioxidant and anti-inflammatory properties. They also reduce oxidative stress and inflammation at the cellular level, protecting your DNA from damage. Some polyphenols even help regulate blood sugar and cholesterol levels, adding another layer of metabolic benefit beyond what fibre alone can provide.
Taking a fibre supplement might increase your fibre intake on paper, but you'll miss out entirely on these synergistic compounds. You'll also miss the vitamins, minerals, and the complex matrix of nutrients that make whole foods so much more than the sum of their parts. A bowl of lentils isn't just fibre—it's a complete package of nutrition that supports your body in multiple, interconnected ways.
Diversity Matters: Why You Need Many Types of Fibre
Not all fibre is created equal, and eating a variety of fibre types is crucial for optimal health. Fibre comes in many forms—soluble and insoluble, fermentable and non-fermentable—and each type serves different purposes in your body.
Soluble fibre dissolves in water to form a gel-like substance. Found in oats, apples, beans, and psyllium, it helps slow digestion, regulate blood sugar levels, and lower cholesterol. Soluble fibre is highly fermentable, meaning your gut bacteria love to feast on it, producing those beneficial short-chain fatty acids.
Insoluble fibre doesn't dissolve in water and adds bulk to your stool, helping food move through your digestive system. Found in whole grains, wheat bran, and many vegetables, it's essential for preventing constipation and maintaining regular bowel movements.
But the fibre story goes much deeper. Different types of fibre feed different species of gut bacteria. Because bacteria differ in their carbohydrate-binding modules and enzymes that hydrolyse diverse substrates in the gut, a diet containing various types of dietary fibres and resistant starches likely supports a more diverse microbial community. Beta-glucans from oats feed different microbes than the resistant starch from cooled potatoes and rice, which in turn differ from the pectin in apples or the inulin in Jerusalem artichokes. Each type of fibre supports different bacterial populations, and each bacterial species produces slightly different metabolic outputs.
This is why dietary diversity is so important. Research from the American Gut Project demonstrates that people who consume more than 30 types of plants per week have gut microbiomes that are significantly more diverse than those who eat 10 or fewer types of plants per week. The participants who ate more than 30 plants per week also had fewer antibiotic resistance genes in their gut microbiomes, suggesting that diverse plant consumption may help maintain a healthier microbial ecosystem.
Think of your gut microbiome like a garden. A garden with only one type of plant is vulnerable—one pest or disease could wipe it out. But a diverse garden with many species is resilient, productive, and thriving. Your gut is no different. By eating beans on Monday, berries on Tuesday, broccoli on Wednesday, and varying your whole grains, nuts, and seeds throughout the week, you're cultivating a rich, diverse internal ecosystem that can better support your health.
Eat more plants!
Research from the American Gut Project demonstrates that people who consume more than 30 types of plants per week have gut microbiomes that are significantly more diverse than those who eat 10 or fewer types of plants per week.
How Much Fibre Do You Really Need?
Current guidelines recommend a minimum of 25 grams of fibre per day for women and 38 grams for men, but many nutritionists and researchers now suggest that 35 grams or more is optimal for most adults. Unfortunately, the average American consumes only about 15 grams per day—less than half of what their body needs.
This fibre gap has serious consequences. Greater dietary fibre intake is associated with a lower risk of both cardiovascular disease and coronary heart disease, with total dietary fibre intake inversely associated with risk of cardiovascular disease (risk ratio 0.91 per 7 g/day). Higher consumption of total dietary fibre significantly decreased the risk of all-cause mortality, cardiovascular disease-related mortality, and cancer-related mortality by 23%, 26%, and 22% respectively.
But what does 35 grams of fibre actually look like in practice? It's more achievable than you might think:
1 cup of cooked lentils: 15 grams
1 medium pear with skin: 6 grams
1 cup of cooked broccoli: 5 grams
¼ cup of almonds: 4 grams
1 medium apple with skin: 4 grams
1 cup of cooked oatmeal: 4 grams
That's already 38 grams of fibre, and it represents just a day's worth of delicious, whole food eating. Add in wholegrain bread, berries, other vegetables, and legumes, and you can easily exceed 40-50 grams daily.
It's important to increase your fibre intake gradually if you're not used to eating much fibre. A sudden jump can cause temporary digestive discomfort, including bloating and gas. Add 5 grams per week until you reach your target, and make sure you're drinking plenty of water—fibre needs water to do its job effectively.
For those with specific digestive conditions or on certain medications, it's wise to consult with a healthcare practitioner before significantly increasing fibre intake. However, for most people, eating more whole plant foods is one of the safest and most effective dietary changes you can make.
Do you have issues with fibre?
Tried to DIY it?
The quickest, most effective and pain-free way is to see a gut-health practitioner who can help you navigate the complexities of a disrupted microbiome. Microbial disruptions often cause symptoms of bloating, reflux, diarrhoea, constipation, smelly flatulence and less-than-regular bowel movements and can lead to all kinds of food sensitivities - often to your favourite foods. Functional gut microbiome testing (PCR, 16s rRNA, shotgun metagenomics and MALDI-TOF) can sometimes be a useful way to find the answers…but it’s not the only way. Taking the time to do an in-depth case history of your symptoms, your personal medical & family history is essential to putting together all of the pieces to identify the root cause and contributing factors that have led you to this point.
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Lessons from Traditional Cultures: The Hadza and Beyond
Some of the most compelling evidence for high-fibre diets comes from studying traditional populations who still eat as our ancestors did. The Hadza people of Tanzania are one of the last remaining hunter-gatherer populations, and their diet provides fascinating insights into human nutrition and gut health.
Research on the Hadza shows they consume an astonishing 100 or more grams of fibre per day—up to seven times more than the average Western diet. Their diet consists almost entirely of food they find in the forest, including wild berries, fibre-rich tubers, honey and wild meat. Despite this extremely high fibre intake, the Hadza don't experience the digestive discomfort that someone suddenly switching to such a diet would face. Their gut microbiomes have adapted to process these large amounts of fibre efficiently.
Studies of Hadza gut bacteria reveal extraordinary microbial diversity—far greater than what's found in industrialised populations, with the Hadza microbiota more diverse than, and substantially different from, that of industrialised countries' urban-dwelling denizens. They harbour beneficial bacterial species that are rare or entirely absent in Western guts, many of which are specialised fibre-degraders.
The study found that the composition of the Hadza microbiome fluctuated seasonally depending on what people were eating—a subset of microbial species' populations diminished in the wet season when honey accounted for a significant portion of caloric intake, and rebounded in the dry season when consumption of fibre-rich tubers peaked. Remarkably, samples collected during the same season but a year apart contained essentially identical microbial populations, indicating resilience to transitory dietary disruptions. This seasonal variation suggests that the Hadza's microbiome is remarkably resilient and responsive to dietary changes.
Remarkably, the Hadza show virtually no incidence of the chronic diseases that plague industrialised nations: no obesity, no type 2 diabetes, no cardiovascular disease, and no colorectal cancer.
The Australian Context: A Preventable Health Crisis
The situation in Australia mirrors what we see in other industrialised nations. According to the 2011-2012 National Nutrition and Physical Activity Survey, Australian men consume an average of only 24.7 grams of fibre per day, whilst women consume just 21.2 grams daily. This falls far short of the recommended targets, with approximately 71.5% of Australian adults failing to meet even the adequate intake benchmark, and a staggering 82.6% not reaching the suggested dietary target for optimal health.
This fibre gap has serious consequences for Australian health. Research published in 2015 found that one in six colorectal cancer cases in Australia—approximately 18% or 2,609 cases in 2010 alone—was attributable to insufficient fibre intake. The study concluded that if all Australians increased their fibre intake by eating the recommended daily serves of fruit and vegetables, an estimated 8.8% of colorectal cancers could be prevented. Cancer Australia now recommends that Australians consume adequate dietary fibre, including unprocessed cereals and legumes, whilst limiting red meat to less than 500 grams per week.
A groundbreaking international study led by Professor Stephen O'Keefe at the University of Pittsburgh demonstrated just how quickly dietary changes can impact cancer risk. When African Americans and rural South Africans swapped diets for just two weeks, remarkable changes occurred. The African-American participants increased their fibre intake from approximately 10 grams to more than 50 grams per day. After just two weeks, the African diet led to increased production of butyrate—a byproduct of fibre metabolism with important anti-cancer effects—whilst the high-fat Western diet increased biomarkers of cancer risk in the South African participants.
Professor O'Keefe noted: "The findings suggest that people can substantially lower their risk of colon cancer by eating more fibre. What is really surprising is how quickly and dramatically the risk markers can switch in both groups following diet change". The study demonstrates that it is likely never too late to modify the risk of colon cancer through dietary improvements.
These traditional populations aren't genetic outliers—they're showing us what the human body is designed to thrive on. Our genes haven't changed significantly in thousands of years, but our diets have changed dramatically, especially in the last century. The Hadza and similar populations remind us that high-fibre eating isn't extreme or experimental; it's how humans ate for the vast majority of our existence.
Whole-Body Benefits: How Fibre Transforms Your Health
While fibre's reputation centres on digestive health, its benefits extend to virtually every system in your body. Let's explore how this remarkable nutrient supports your whole-body wellness.
Digestive System Health
The most obvious benefits occur in your gastrointestinal tract. Fibre adds bulk to stool and helps it move smoothly through your intestines, preventing constipation and haemorrhoids (but only if you are drinking sufficient water!). It supports regular bowel movements and can help with both diarrhoea and constipation by normalising stool consistency.
Beyond basic function, fibre protects against serious digestive diseases. High-fibre diets are associated with significantly reduced risk of colorectal cancer—one of the most common and preventable cancers. The mechanisms include faster transit time (reducing exposure to potential carcinogens), production of protective SCFAs by gut bacteria, and reduced inflammation in the colon lining.
Fibre also supports the integrity of your intestinal barrier. Butyrate, produced from fibre fermentation, is the primary fuel source for colonocytes (cells lining your colon), keeping this barrier strong and intact. When this barrier is compromised ("leaky gut"), particles that should stay in your intestine can enter your bloodstream, triggering inflammation and immune responses.
Cardiovascular Health
Soluble fibre binds to cholesterol in your digestive tract and helps remove it from your body, lowering LDL ("bad") cholesterol levels. Multiple studies have shown that dietary fibre intake is inversely associated with risk of cardiovascular disease, with each 7 g/day increase in total fibre reducing risk. Greater dietary fibre intake is associated with a lower risk of both cardiovascular disease and coronary heart disease. Fibre also helps reduce blood pressure and decrease inflammation—two major risk factors for cardiovascular disease.
The SCFAs produced by fibre fermentation enter your bloodstream and can influence your liver's cholesterol production. They also have anti-inflammatory effects on blood vessel walls, helping to prevent atherosclerosis (hardening of the arteries).
Blood Sugar Regulation and Metabolic Health
Fibre slows the absorption of sugar, preventing blood glucose spikes after meals. This is crucial for preventing and managing type 2 diabetes. High-fibre meals lead to better insulin sensitivity, meaning your body can regulate blood sugar more effectively with less insulin.
The gel-forming properties of soluble fibre physically slow the movement of food through your stomach and small intestine, leading to more gradual nutrient absorption. This results in steadier energy levels throughout the day and reduced cravings for sugary foods. Research shows that propionate improved insulin sensitivity and glucose tolerance, while butyrate helped prevent and treat type 1 diabetes mellitus by promoting the growth of intestinal epithelial cells and strengthening intestinal tight connections.
Weight Management
High-fibre foods are generally more filling and take longer to eat, naturally leading to reduced calorie intake. They also tend to be less energy-dense, meaning you can eat satisfying portions without consuming excessive calories. The increased satiety from fibre helps with weight management without the hunger and deprivation associated with many diets.
Studies show that SCFAs reduce appetite and fat accumulation through activating vagal afferent neurons and modulating relevant genes and hormones. Acetate and propionate increased the concentrations of serum GLP-1, PYY, and leptin, which reduced appetite. People who eat more fibre tend to weigh less and have less belly fat, even when calorie intake is similar.
Immune Function
Approximately 70% of your immune system resides in and around your gut. The health of your gut microbiome directly influences your immune function. SCFAs regulate epithelial barrier function as well as mucosal and systemic immunity through G protein-coupled receptor signalling or histone deacetylase activity. The anti-inflammatory role of butyrate is mediated through direct effects on the differentiation of intestinal epithelial cells, phagocytes, B cells and plasma cells, and regulatory and effector T cells.
A diverse, fibre-fed microbiome produces a wider range of beneficial compounds that train and modulate your immune system. This may explain why high-fibre diets are associated with reduced risk of inflammatory and autoimmune conditions.
Brain Health and Mood
The gut-brain axis—the communication network between your digestive system and brain—is profoundly influenced by your microbiome. The gut bacteria produce neurotransmitters, including serotonin, dopamine, and GABA, which affect mood, anxiety, and cognitive function.
SCFAs can directly and indirectly affect immunity at extra-intestinal sites, including the brain, and have been implicated in a range of disorders. While this research is still developing, the connections are promising and biologically plausible, suggesting that high-fibre diets may reduce the risk of depression, anxiety, and even neurodegenerative diseases.
Cancer Prevention
Beyond colorectal cancer, high-fibre diets have been associated with reduced risk of other cancers. The diet swap study showed that increasing fibre intake led to increased production of butyrate, a byproduct of fibre metabolism that has important anti-cancer effects. The mechanisms may involve fibre's effects on hormone metabolism, inflammation reduction, and the production of protective compounds by gut bacteria.
Longevity
Perhaps most remarkably, studies consistently show that higher fibre intake is associated with reduced all-cause mortality—higher consumption of total dietary fibre significantly decreased the risk of all-cause mortality by 23%. People who eat more fibre simply live longer. This makes sense when you consider fibre's protective effects against so many chronic diseases.
The evidence is clear: fibre isn't just about digestive regularity. It's a whole-body health promoter that influences inflammation, metabolism, immune function, hormone balance, and more. By feeding your gut microbiome with diverse, fibre-rich foods, you're taking one of the most powerful steps available for optimising your health across all body systems.
Conclusion
Eating more fibre isn't just a dietary recommendation—it's one of the most powerful choices you can make for your long-term health. By embracing a diverse range of fibre-rich whole plant foods, you're investing in your gut microbiome, reducing your risk of chronic disease, and supporting optimal function across all your body's systems.
The research is compelling: from the Hadza people consuming over 100 grams of fibre daily to the American Gut Project showing that 30+ different plant foods per week dramatically increases microbiome diversity, the evidence points to one clear conclusion. High-fibre, diverse plant-based eating is what our bodies are designed for.
Start where you are. Add one extra serving of vegetables to your meals, swap white rice for brown, snack on fruit instead of processed foods, and experiment with beans and lentils. Your body—and your gut bacteria—will thank you for it. The journey to better health truly does begin in your gut, and fibre is your most reliable guide.
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Legumes (beans, lentils, chickpeas), wholegrains (oats, quinoa, brown rice), vegetables (broccoli, Brussels sprouts, artichokes), fruits (berries, pears, apples with skin), nuts, and seeds are excellent fibre sources. Split peas and lentils top the list with 15-16 grams per cooked cup. Aim for whole, minimally processed plant foods for maximum benefit.
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While excessive fibre (over 70 grams daily) can interfere with mineral absorption and cause digestive discomfort, this is rare with whole food diets. Most people consume far too little fibre rather than too much. Increase fibre intake gradually—adding about 5 grams per week—and drink plenty of water. Listen to your body and adjust accordingly.
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No, cooking doesn't destroy fibre since it's the structural component of plant cells. However, cooking can make some fibres more digestible and others less fermentable. Both raw and cooked vegetables offer benefits, and cooking can actually increase the availability of certain beneficial compounds like polyphenols while maintaining fibre content.
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Bloating (in an otherwise healthy gut) often occurs when increasing fibre too quickly, as gut bacteria need time to adapt to processing higher amounts. Add fibre gradually (5 grams per week), drink more water (fibre absorbs water to work effectively), and ensure variety in fibre types. Temporary gas and bloating usually resolve within 2-4 weeks as your microbiome adjusts.
However, bloating can also be a sign of gut health issues such as IBS, SIBO, or food intolerances. Microbial dysbiosis (too many of the wrong species, not enough of the beneficial ones) can occur for a variety of reasons, and underlies most digestive issues. If slowly introducing fibre is not working for you - it’s time to see a gut-health practitioner who can get to the ‘bottom’ of your issues (pardon the pun!).Don’t try to DIY it! I see too many people who cause all sorts of pain and discomfort trying things that are inappropriate to their specific circumstances.
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Yes! Fibre is crucial regardless of diet style. Low-carb vegetables (leafy greens, broccoli, cauliflower, zucchini), nuts, seeds, and avocados provide fibre without many digestible carbs. Adequate fibre supports gut health, which affects metabolism, inflammation, and overall wellbeing—essential benefits for any dietary approach, including ketogenic diets.
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