Read the summary article here

What is fibre exactly, and what are the differences between soluble and insoluble fibre?

Fibre is the part of the plant that can't be broken down and absorbed by the body. In the case of rice, think about brown rice versus white rice. Brown rice still has its outer bran layer, which is packed with fibre—specifically, insoluble fibre. When you eat brown rice, your body gets energy and nutrients from the starchy part, but the fibrous bran mostly passes through your digestive system intact. White rice, on the other hand, has had that bran layer removed, so it contains much less fibre and more starch.

Insoluble fibre is like the roughage or the "broom" of your diet. This type of fibre doesn’t dissolve in water. Think of the skins of vegetables, or the bran in whole grains. This type of fibre moves through your digestive system helping to sweep things along. Whereas soluble fibre is more like a sponge, with water it forms a gel-like substance in your gut and can help soften stool . Some examples would be oat or fruits.

Both are equally important and often come together when eating a wholefood diet.

What are some of the best sources of dietary fibre?

Conventional and common sources of dietary fibre would be :

  • Whole grains: whole wheat, brown rice, oats, barley, quinoa, and ancient grains like millet and amaranth.
  • Legumes: Beans, lentils, chickpeas,
  • Fruits: Apples, pears, berries, oranges, bananas, and even dried fruits (just skip the ones with sugar coated)
  • Vegetables: Carrots, broccoli, spinach, and leafy greens.
  • Nuts and seeds: Almonds, chia seeds, flaxseeds, and sunflower seeds.

Other not so commonly thought of food sources include: seaweed, nori, and air popped pop corn!

Can you list out some of the health benefits of fibre (for gut health, cardiovascular health, weight loss/management, cancer prevention, etc)?

Fibre is a real game-changer when it comes to our gut health, and that is often one of the first place I look when addressing health concerns. That’s because your gut isn’t just about digestion—it’s a central hub that influences everything from how your body manages blood sugar and cholesterol, to how you feel day-to-day.

A healthy gut is marked by regular, comfortable bowel movements and a community of good bacteria. Fibre plays a crucial role here, it acts as food for those beneficial bacteria, helping them thrive and diversify. When your gut bacteria are well-fed by fibre, they help break down food, produce important compounds, and keep inflammation in check. Fibre also helps to “clear out” the gut, moving waste and toxins along efficiently.

Regarding …

  • Cardiovascular Health: The gut and heart are closely connected. Fibre, especially soluble fibre, can help lower cholesterol and support blood vessel health, reducing your risk of heart disease and stroke.
  • Weight Loss & Management: Fibre is crucial to metabolic health. It can help you feel fuller for longer and supports stable blood sugar, both of which make it easier to manage your weight.
  • Cancer Prevention: A healthy, well-cleared gut environment is linked to a lower risk of several cancers including . A recent study published in *Nature Metabolism* found that ‘two key byproducts of fiber digestion (short chain fatty acids) can influence gene expression and play an important role in cancer prevention and more importantly gene expression.’
  • Mental Health: There’s a strong connection between the gut and the brain with 90% of our serotonin receptors located in our gut. Good gut health supported by fibre can influence mood and mental well-being. Whereas a leaky gut may cause inflammation and that has been linked to mental health conditions like depression and anxiety.

How many servings of fibre should an average adult eat per day?

Recommendations range between 25-30g per day. Hong Kong’s recommendation is on the lower end at 25g per day but still we’re not getting enough. In comparison, our ancestors likely consumed around 100g of fibre per day!

Beans, pulses and legumes are rich in fibre, but many people are afraid to eat them because they claim that these foods give them diarrhoea or stomach cramps. Why do these foods have this effect, and what can we do to minimise it?

Some foods like beans and legumes - as well as onions and garlic naturally produce gas when they’re being digested. This is because many of these foods contain a large amount of indigestible and fermentable carbohydrates our gut bacteria breaks down . So the food goes through a fermentation process in the stomach where gas is produced. This fermentation process actually feeds your friendly gut bacteria so it’s not all that bad.

While some gas production is a normal and even beneficial sign that your gut bacteria are being nourished, excessive discomfort may indicate underlying issues. For instance, individuals with conditions like irritable bowel syndrome (IBS), food intolerances, or increased intestinal sensitivity ("leaky gut") may be more prone to digestive symptoms when consuming these foods. Persistent diarrhea or severe cramping should not be considered a normal reaction and you should seek further investigation with a healthcare professional.

To minimise digestive symptoms, it can help to soak beans and legumes for an extended period and rinse them thoroughly before cooking, as this reduces the amount of indigestible starches. Cooking methods such as pressure cooking can further enhance digestibility—I personally prefer pressure cooking beans and legumes, as it really breaks down the starches while allowing me to enjoy all the benefits of their fibre and protein content.

Introducing these foods gradually and starting with smaller portions gives your gut time to adjust. Additionally, you can consider using a digestive enzyme supplement that can help break down complex carbohydrates and reduce discomfort.

Many people get their daily fibre from supplements or products like psyllium husks or powders. Are these as useful as food sources of dietary fibre, such as fresh fruit and veggies, wholegrains and beans?

While fibre supplements such as psyllium husks or the ever popular chia seeds can help increase overall fibre intake, they are not a complete substitute for fibre-rich whole foods like fruits, vegetables, wholegrains, and beans. Whole foods provide a variety of different fibres—as well as a variety of vitamins, minerals, antioxidants, and other beneficial plant compounds that fibre supplements simply cannot provide.

For example, berries are not only high in fibre but also rich in antioxidants, which have been shown to help alleviate symptoms of gut inflammation, enhance the gut barrier function, and provide protection against oxidative stress. These antioxidant and anti-inflammatory effects can support overall gut health and help maintain the integrity of the digestive tract.

Fibre supplements can be useful in certain situations—such as managing specific digestive concerns or during times when dietary restrictions or seasons of life make it difficult to meet fibre targets through food. However, prioritising a diet rich in a variety of plant-based foods is the best way to gain the full benefits of dietary fibre. Supplements should be considered a helpful short-term addition if needed, rather than a replacement, and they are generally not recommended for long-term use.

It’s also important to note that individual responses - not necessarily good - to different fibres and doses can vary, depending on your unique gut microbiome. For example, a small study by the Stanford Center for Genomics and Personalized Medicine found that consuming 30 grams of inulin led to a spike in inflammation throughout the body in most participants—except one. The researchers concluded that “one of the big lessons we learned from this study is that each participant had a unique profile of responses to dietary fibers.” This highlights the value of working with a healthcare professional to assess your gut microbiome, and, if appropriate, conducting a stool analysis to gain a clearer understanding of your specific gut health needs. With testing you can understand digestive capacity and how easily these fermentable carbohydrates can be digested in your unique digestive system and what the right type of fibres and possibly the right probiotics - or good bacteria should be feeding your gut.

What are some of the health consequences of not consuming enough fibre every day?

Basically everything mentioned above in how fibre could benefit you - but the opposite!

Insufficient fibre intake can have a range of negative health effects. One of the most immediate consequences is irregular bowel movements, which can lead to constipation and general digestive discomfort. Over time, a lack of fibre may reduce the diversity of the gut microbiome, compromising overall gut health and making the digestive system more susceptible to inflammation and imbalance.

Inadequate fibre is also linked to increased risk of metabolic syndrome, which includes blood sugar imbalance and weight gain. It can contribute to elevated cholesterol levels and thus also a greater risk of cardiovascular disease. Since we know about the gut brain connection a lack of fibre intake which ends up creating an imbalanced gut microbiome may influence mental wellbeing.

Why is it important to ensure sufficient water intake if you're consuming fibre-rich foods?

Water helps fibre move smoothly through the digestive system. Fibre—especially insoluble fibre—absorbs water as it passes through the gut, which adds bulk to the stool. Without adequate hydration, increased fibre intake can actually lead to digestive discomfort, including bloating, constipation, or even intestinal blockage which then becomes very dangerous. This is another reason why I prefer wholefood sources of fibre because its less likely to take an abundance of fibre rich foods without some kind of fluid intake. When we rely on fibre supplements for an extended period of time it could even lead to a damaging of our gut lining.

How do we increase our fibre intake without "shocking" our digestive system, especially if we don't eat a lot of fibre-rich foods to begin with? Should we gradually increase the amount?

It's best to increase your fibre intake gradually rather than all at once. Introducing too much fibre too quickly can lead to digestive discomfort, such as bloating, gas, or cramping, especially if your gut isn’t used to it.

A practical approach is to start by adding more easily digestible fibre sources, such as fruits, to your meals and snacks. Fruits are typically gentle on the digestive system and can help your body adjust to higher fibre levels.

In addition, be sure to increase your water intake as you add more fibre. Fibre works best when it absorbs water, helping to keep your digestive system moving smoothly and minimizing discomfort.

If you’re already experiencing symptoms like persistent bloating, frequent burping, or abdominal cramping, it may be wise to consult a healthcare professional. In some cases, a stool analysis can provide insight into your gut microbiome and identify any underlying issues. Understanding your gut health is an important pillar of overall well-being and can help you tailor dietary changes more effectively.

Back to list
Older Back to School Wellness: The Essential Supplements for Your Kids