Fibre & Your Gut Health: Finding the Right Balance

When it comes to gut health, fibre often gets the spotlight. It’s recommended for regulating bowel movements—both if you’re going too often and if you’re not going enough.

Fibre is a key player in supporting a diverse gut microbiome, but here’s the catch: too much fibre (or the wrong type for your body) can actually lead to discomfort, bloating, constipation, and other digestive issues.

So, is fibre a friend or foe?

Why Fibre is Important for Gut Health

Fibre is a type of carbohydrate your body can’t fully digest. Instead of being broken down into sugars, it travels through your digestive system, feeding beneficial bacteria and supporting healthy bowel movements.

Benefits include:

• Regularity – Keeps things moving smoothly.

• Microbiome support – Acts as food for your good gut bacteria.

• Blood sugar balance – Slows sugar absorption into the bloodstream.

• Satiety – Helps you feel fuller for longer.

• Cleaning effect – Works like a gentle scrubber, helping to keep the gut lining clean and clear.

The Two Main Types of Fibre

1. Soluble Fibre

• What it does: Dissolves in water, forming a gel-like substance in your gut.

• Benefits: Helps regulate blood sugar, lowers cholesterol, and feeds beneficial gut bacteria.

• Sources: Oats, apples, citrus fruits, carrots, chia seeds, psyllium husk, beans, and lentils.

2. Insoluble Fibre

• What it does: Adds bulk to your stool and speeds up the movement of food through your digestive system.

• Benefits: Prevents constipation and supports regular bowel movements.

• Sources: Whole grains, nuts, seeds, green beans, cauliflower, potatoes, and leafy greens.

When Fibre Becomes a Problem

While fibre is essential, too much too soon—or the wrong type for your current gut health—can cause:

• Bloating

• Gas

• Cramping

• Diarrhoea or constipation

This is especially true for those with IBS, leaky gut, SIBO, or gut dysbiosis. If your gut lining is irritated or your microbiome is imbalanced, large amounts of fibre can worsen symptoms.

How to Include Fibre the Right Way

1. Start Slowly – If you’re not used to much fibre, increase it gradually to give your gut bacteria time to adapt.

2. Stay Hydrated – Fibre needs water to do its job. Aim for 1.5–2L of water daily.

3. Mix Soluble & Insoluble – A balanced combination helps regulate digestion without overloading your system.

4. Add Fermented Foods – Include gut-friendly options like kombucha, kimchi, kefir, and sauerkraut to boost your beneficial bacteria and help your gut process fibre more effectively.

5. Listen to Your Body – If certain high-fibre foods cause discomfort, pause and focus on gut healing first.

When to Seek Extra Support

If you feel bloated, constipated, or uncomfortable after adding more fibre, it could be a sign your gut needs some extra TLC.

At Gut Recovery Centre, our naturopaths can assess your digestion and create a personalised plan.

Colon irrigation (colon hydrotherapy) can help remove built-up waste, reduce bloating, and prepare your gut for handling fibre more comfortably.

The bottom line: Fibre is your gut’s friend—but like all good things, it’s best in balance. By introducing it gradually, staying hydrated, and supporting your gut health, you can enjoy the benefits without the discomfort.