What is fiber and is it really worth the hype? Your gut health dietitian experts give you everything you need to know.

Fiber is a type of carbohydrate that your body can’t digest, but that’s exactly what makes it so magical for your gut health! Instead of being broken down and absorbed like other carbohydrates, fiber travels through your digestive system and plays a big role in keeping things running smoothly and keeping your gut bacteria happy.

There are three main types of fiber, and each works a little differently in the body:

1. Soluble fiber

This type dissolves in water and forms a gel-like texture in your gut. It helps soften stools, lower cholesterol levels and slow down digestion, keeping you feeling fuller for longer. You’ll find it in foods like oats, apples, citrus fruits, and legumes.

2. Insoluble fiber

Think of this as the “bulking” fiber. It doesn’t dissolve in water and helps keep your bowel movements regular. It basically gives your gut muscles a gentle workout! You’ll find it in wholegrains, nuts, seeds, and the skins of fruits and veggies.

3. Resistant starch

This one acts like fiber but is technically a type of starch. It resists digestion in the small intestine and reaches the large bowel, where it feeds your good gut bacteria. Great sources include cooked and cooled potatoes, green bananas, lentils, and firm pasta or rice that’s been chilled.

So, why do we need fiber?

Fiber is essential for a healthy gut and can help:

• Prevent constipation
• Feed your beneficial gut bacteria
• Regulate blood sugar levels
• Lower cholesterol
• Support long-term bowel health
• Increase satiety to keep you fuller for longer

But here’s the catch: many people don’t get enough of it! 

The recommended daily intake of fiber is 25g for females and 30g for males. In our next blog post we will talk about what that looks like and how to achieve your fiber goals! 

If you think your fiber intake could use some love, get in touch with us today. Our friendly dietitians are here to help you boost your gut health in a way that suits you.

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Published: 9th June, 2025

Author:  Kelsey Paterson, Monash FODMAP trained Dietitian