Fibre Guide: Soluble, Insoluble and Resistant Starch
Most of us know we should eat more fibre. But what is it, really? And how do you get enough without overhauling your diet?
Fibre is a type of carbohydrate found in plants that our bodies can't digest. Instead of being broken down, it travels to the large intestine, where it plays a vital role in our health. Getting enough fibre is linked to a lower risk of heart disease, stroke, type 2 diabetes, and bowel cancer. Yet, most adults in the UK only get about 20g of fibre a day, well short of the recommended 30g target set by the NHS.
Let's look at the different types of fibre and how you can easily increase your intake.
The Three Types of Fibre
Fibre isn't just one thing. It comes in different forms, each with unique benefits. The main categories are soluble, insoluble, and resistant starch.
Soluble Fibre
As its name suggests, soluble fibre dissolves in water to form a gel-like substance in your digestive system. This process helps to soften stools, making them easier to pass. It also slows down digestion, which can help you feel fuller for longer and supports stable blood sugar levels.
According to the British Dietetic Association, certain soluble fibres, like the beta-glucans found in oats and barley, are particularly good at helping to lower cholesterol.
Top sources of soluble fibre include:
Oats, barley, and rye are excellent starting points. Fruits like apples, bananas, and citrus provide natural soluble fibre, as do root vegetables such as carrots and potatoes. Pulses like beans, lentils, and chickpeas are fibre powerhouses that work well in almost any meal.
Insoluble Fibre
Insoluble fibre does not dissolve in water. Instead, it adds bulk to your stool and acts like a "broom," sweeping through your bowels and helping to keep you regular. This is the type of fibre most people think of when they hear the word "roughage."
Top sources of insoluble fibre include:
Wholegrain foods like bread, pasta, and cereals provide substantial insoluble fibre. Nuts and seeds are nutrient-dense options, while vegetables like leafy greens and cauliflower contribute significantly. Don't forget the skins of fruits and vegetables, which are particularly rich in insoluble fibre.
Resistant Starch
Resistant starch is a bit of a hybrid. It's a type of starch that "resists" digestion in the small intestine and ferments in the large intestine. This fermentation process feeds your beneficial gut bacteria, which in turn produce compounds called short-chain fatty acids (SCFAs). These SCFAs are fuel for your gut cells and offer wide-ranging health benefits.
Some research suggests resistant starch can help with blood sugar control and improve insulin sensitivity. You can find it in foods like slightly green bananas, cooked and cooled potatoes or rice, and pulses. The key is that cooling or freezing these foods increases their resistant starch content.
Hitting Your 30g Target
Closing the 10g daily fibre gap might seem daunting, but small, consistent changes make a big difference. You don't need a special diet, just a few smart swaps.
Start the day right. Choose a high-fibre breakfast cereal like porridge, wholewheat biscuits, or shredded wholegrain. This alone can give you 8 to 10 grams of fibre before mid-morning.
Go wholegrain. Swap white bread, pasta, and rice for their wholegrain or wholemeal versions. This single change can add 3 to 5 grams to your daily total.
Leave the skins on. Keep the skins on potatoes when you bake, boil, or mash them. A medium potato with skin contains around 2 grams of fibre.
Add pulses. Tip a can of beans or lentils into soups, stews, and salads. A single serving of beans can provide 6 to 8 grams of fibre.
Snack smarter. Reach for a handful of nuts, a piece of fruit, or some vegetable sticks instead of processed snacks. A small handful of almonds contains about 3.8 grams of fibre.
What About Supplements?
For many people, getting enough fibre from food alone can be a challenge, especially with a busy lifestyle. That's where a high-quality fibre supplement can help bridge the gap.
Supplements can provide a concentrated dose of fibre in a convenient form. For example, our ProFibre capsules offer a blend of different fibres to support overall digestive health, providing 513mg of dietary fibre per capsule. For those seeking a higher-fibre boost, FibreMax is designed to provide substantial fibre support while helping maintain a healthy weight. For more targeted support, our Clean Sense range uses ingredients like sugar beet fibre to specifically aid colon function and maintain healthy bowel movements.
When choosing a supplement, remember to increase your water intake as you increase your fibre. Fibre works best when you're well hydrated, so aim for around 8 to 10 glasses of fluid daily.
The Takeaway
Fibre is a non-negotiable part of a healthy diet. By understanding the different types and making a few simple swaps, you can hit your daily target and support your digestive wellbeing. And if you need a helping hand, a well-chosen supplement can make all the difference.
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