Although fibre is often underestimated, it is one of the most important components of a healthy diet. It contains no calories and provides no energy, but without fibre, your digestion will not function as well, your intestinal flora will become unbalanced and you will lack a strong foundation for your immune system. Yet most people eat far too little fibre. It's time to give it the attention it deserves! In this article, we explain why fibre is essential for your health.
In this article, you will read:
- What dietary fibre is
- Why it is so important for your health
- Where fibre is found
- How you can consume more fibre per day
What is dietary fibre?
Dietary fibre is plant matter that your body cannot digest. It is naturally found in vegetables, fruit, whole grains, legumes, nuts and seeds. The less processed a product is, the higher its fibre content tends to be. Think, for example, of the skin of apples, pears or potatoes: this is where a large part of the valuable fibre is found.
Because your own digestive enzymes cannot break down dietary fibre, it passes through your stomach and small intestine virtually undigested. It is only in the large intestine that it really starts to work. Your good gut bacteria use fibre as food, which keeps them active and enables them to produce important substances that support your body. This means that fibre has many positive effects on your health.
Health benefits of fibre
1. Fibre ensures healthy digestion
One of the best-known benefits is smooth, regular bowel movements. There are two types of fibre, both of which are essential for healthy digestion:
- Soluble fibre partially dissolves in water and forms a gel-like substance in your intestines. This softens your stools, slows down the absorption of sugars and fats, and feeds the good bacteria in your gut flora. This supports stable blood sugar levels and a strong microbiome. Examples of soluble fibre include psyllium fibre, beta-glucans, pectins, inulin, gums and oligosaccharides. They are found in oats, legumes, vegetables, apples and citrus fruits, among other foods.
- Insoluble fibre does not dissolve in water, but acts like a sponge that retains moisture and adds bulk to the stool. This stimulates bowel movements, prevents constipation and supports a healthy intestinal structure. Examples include cellulose and lignin, found in whole grains, nuts, seeds, vegetables and fruit skins. Together, soluble and insoluble fibre form a powerful duo that keeps your digestion running smoothly and optimally nourishes your intestinal flora.
2. Fibre serves as prebiotics: food for your intestinal flora
Many fibres also function as prebiotics, which means they stimulate the growth and activity of good intestinal bacteria. As they digest fibre, short-chain fatty acids such as butyrate are produced, which inhibit inflammation, strengthen the intestinal wall and support your immune system. A fibre-rich diet is therefore associated with less inflammation, a stronger immune system, better nutrient absorption and a healthy intestinal barrier.
Read more about the difference between prebiotics and probiotics.
3. Fibre keeps your blood sugar stable (and your energy too!)
Fibre (especially soluble fibre) plays a surprisingly important role in keeping your blood sugar stable. When you eat this fibre, it mixes with water in your intestines and forms a gel-like layer. This “fibre gel” slows down the rate at which carbohydrates are broken down and enter your bloodstream as glucose.
The result? A steady, gradual rise in your blood sugar, instead of a spike followed by a sharp crash. This gives you:
- fewer energy dips
- less craving for fast sugars
- a more stable mood
- and more sustained energy for exercise (or just getting off the sofa)
This is especially important if you exercise regularly, want to maintain your energy levels throughout the day, or want to lose weight.
4. Fibre can affect your mood
A high-fibre diet can not only support your digestion and immunity, but may also improve your mood. This is because there is a connection between our intestines and our brain: the so-called brain-gut axis. The intestines have their own nervous system, which exchanges signals with the central nervous system, including your brain and spinal cord. This means that the health of your intestines can directly influence emotional and cognitive processes. The composition of your gut bacteria and how well your intestines function play an important role in this.
5. Fibre makes you feel full
Because fibre adds volume and is slow to digest, it keeps you feeling full for longer. Scientific research shows that a high-fibre breakfast leads to greater satiety and fewer snack cravings throughout the day. This is because the slower absorption of carbohydrates not only affects your blood sugar, but also the hormones that regulate hunger and satiety. Your body simply stays “satisfied” for longer.
This makes fibre-rich foods ideal if you want to control your weight, keep your energy levels stable and avoid overeating.
Healthy and effective without a strict diet! This works in two ways:
- You eat less because you feel full more quickly.
- Your blood sugar remains stable, so you don't get extreme cravings.
6. Fibre reduces your risk of chronic diseases
There is a lot of research linking a fibre-rich diet to a lower risk of cardiovascular disease, type 2 diabetes, colon cancer and inflammatory diseases. The combination of a stronger microbiome, more stable blood sugar levels and better bowel movements plays a major role in this.
How much fibre do you need per day?
For optimal digestion, healthy gut flora and a strong immune system, it is recommended to eat 30 to 40 grams of fibre per day. However, the average person only consumes 15–20 grams, less than half of what your body needs.
The good news? You don't have to change your entire diet to get more fibre. With a few simple adjustments, you can significantly increase your daily intake. Consider:
- always choose wholemeal instead of white
- eat 250–300 grams of vegetables per day (more is always better!)
- adding beans, chickpeas or lentils to soups, salads or hot meals
- snacking on fruit, nuts, snack vegetables or a wholemeal cracker
- enriching your breakfast with chia seeds, linseed (powder) or oat flakes
By adding small amounts of fibre at various times throughout the day, you will surprisingly easily reach the recommended amount, and you will soon notice that your intestines and energy levels will benefit.
Want to eat more fibre? Don't forget water!
Fibre is great for your intestines and your health, but too much can also cause discomfort. That's why it's important to build up your fibre intake gradually and always drink enough water so that everything can move smoothly through your digestive system. Vary your intake with vegetables, fruit, legumes, nuts, seeds and wholemeal products, so that you get both soluble and insoluble fibre and reap the maximum benefits.
Conclusion: small powerhouses with a big impact
Fibre may be small, but it has a huge impact on your health. It contributes to virtually every aspect of your health: from your intestines to your immune system, your blood sugar, your energy and even your hormones. By consciously choosing fibre-rich foods every day, you are building a stronger, healthier foundation.
