Understanding dietary fibre and building it into daily food choices

What dietary fibre is

Dietary fibre is the part of plant foods that your body does not fully digest or absorb. Unlike sugars, fats, and proteins, fibre passes through your digestive system largely intact. Along the way, it performs several important functions that support normal digestion and overall health. Fibre is found naturally in vegetables, fruit, legumes, wholegrains, nuts, and seeds.

What fibre does in your gut

Fibre supports regular bowel function by helping stool move through the bowel in a more predictable way. Some types of fibre absorb water and soften stool, while others add bulk and support bowel movement. Certain fibres are also fermented by gut bacteria. These bacteria form part of your gut microbiome, which plays a role in digestion and influences health in ways that differ between individuals.

How fibre supports everyday health

Fibre adds volume to meals and slows digestion, which often helps you feel satisfied after eating. This can support steadier energy levels through the day. Fibre is also associated with heart and metabolic health through its effects on digestion and nutrient handling. The extent of benefit varies between people and depends on overall dietary patterns, food choices, and health context rather than fibre intake alone.

Where dietary fibre comes from

Whole plant foods provide a combination of fibres alongside vitamins, minerals, and natural plant compounds. Wholegrains such as oats, wholegrain bread, and brown rice, legumes including lentils, beans, and chickpeas, and a wide range of vegetables and fruits all contribute fibre. Nuts and seeds also add smaller amounts. Variety matters because different plants contain different fibre types, and your gut bacteria respond to this diversity.

Practical ways to include fibre in meals

You can increase fibre intake gradually by choosing plant foods more often and selecting whole versions where possible. Meals can be built around vegetables, with legumes added to soups, salads, or main dishes. Wholegrain options work well at breakfast and for sandwiches, while fruit, nuts, or seeds can be included in snacks or added to yoghurt. If you live with a digestive condition or follow a restricted diet, a GP or dietitian can help you choose fibre sources and amounts that suit you.

This article provides general health information only and does not replace medical advice. Please speak with your GP for personalised care.