Understanding Fibre

Forget everything you think you know about fibre. It’s not just about eating more and hoping for the best. Different types of fibre play very different roles in your gut, and choosing the wrong kind can leave you feeling bloated, uncomfortable, or worse. Understanding the difference between soluble and insoluble fibre could be the key to finally getting your gut health on track.

Let’s be honest — fibre is confusing.

Everyone says “eat more fibre,” but no one explains what kind, how much, or why it sometimes makes you feel worse.

And that’s where most people get stuck.

Not All Fibre Is the Same

Fibre isn’t just one thing.

There are lots of different types, and they all do different jobs in your gut.

Think of it like dogs – a Chihuahua and a Doberman are both dogs, but they’re completely different. Fibre is the same.

Some types:

• Feed your gut bacteria

• Some help you go to the toilet

• Some calm the gut

• Some can actually make symptoms worse

So if fibre has ever made you feel bloated or uncomfortable…
it’s probably not that fibre is “bad”
it’s that you used the wrong type for your gut

Why Fibre Actually Matters

Fibre isn’t just about “staying regular.”

It does a lot more than that:

• Feeds good gut bacteria

• Helps your immune system

• Keeps blood sugar stable

• Reduces inflammation

• Supports your gut lining

• Helps with weight and metabolism

So yes! Fibre is important.

But just throwing in a scoop of something random (like the common psyllium or inulin) isn’t the answer.

The Two Main Types (Easy Version)

1. Soluble Fibre (The “Gut Feeding” Fibre)

This type mixes with water and turns into a gel.

Your gut bacteria love it — they break it down and produce things that help your gut heal.

You’ll find it in:

• Oats

• Beans

• Apples

• Chia seeds

What it does:

• Feeds good bacteria

• Helps with inflammation

• Keeps you fuller for longer

• Supports blood sugar

This is usually the most helpful fibre… but you still need to go slow.

2. Insoluble Fibre (The “Move Things Along” Fibre)

This one doesn’t dissolve – it adds bulk and helps push things through your gut.

You’ll find it in:

• Whole grains

• Nuts and seeds

• Vegetable skins

• Bran

What it does:

• Helps you go to the toilet

• Prevents constipation

But too much, too fast = bloating, pain, irritation (especially in sensitive guts)

3. Soothing Fibres (Bonus Category)

Some fibres actually calm the gut.

Things like:

• Slippery elm

• Marshmallow root

These are great if your gut is irritated or inflamed.

Why Fibre Can Make You Feel Worse

This is the part most people don’t get.

If fibre makes you feel worse, it doesn’t mean fibre is the problem.

It usually means:

• Your gut bacteria are out of balance

• Your gut is sensitive or inflamed

• Things aren’t moving properly

What About FODMAPs?

Some fibres ferment really fast.

In some people (especially IBS), that can cause:

• Gas

• Bloating

• Pain

Common triggers:

• Onion & garlic

• Wheat

• Some legumes

• Certain fruits

But here’s the important part:

FODMAP sensitivity is not something you’re meant to have forever.

It’s a sign your gut needs support — not restriction for life.

What About IBD?

If someone has conditions like Crohn’s or ulcerative colitis:

During flare-ups:

• High fibre (especially rough fibre) can make things worse

Better options:

• Soft, cooked foods

• Lower fibre for a period

Again – context matters.

The Biggest Mistake People Make

Going from low fibre → high fibre overnight.

That’s when you get:

• Bloating

• Gas

• Discomfort

• Feeling worse instead of better

What You Should Do Instead

Keep it simple:

• Start slow

• Pay attention to how you feel

• Adjust the type of fibre (not just the amount)

• Focus on variety, not just “more”

The Goal Isn’t “More Fibre”

The goal is:

The right fibre
In the right amount
For your gut

When You Need Help

If you’ve ever:

• Felt worse eating healthy

• Struggled with bloating

• Had inconsistent bowels

• Tried fibre and it “didn’t work”

Then you probably don’t need more fibre…

You need a personalised approach.

Ready to Fix Your Gut Properly?

You don’t have to guess.

I help you figure out:

• Which fibres work for you

• Which ones don’t

• How to rebuild your gut step-by-step

So you can feel better. Not worse.