Why Fibre Is Your Best Friend

Why Fibre Is Your Best Friend

Fibre is essential for gut health, and gut health affects everything: how we age, how our hormones function, our immune health and even our mood. Yet, according to the World Health Organisation, over 90% of adults in Western countries don’t get enough fibre. This fibre gap impacts our health span and quality of life.

Fibre might not get as much attention as protein or carbohydrates, but it’s one of the most powerful nutrients you can include in your diet. It plays a vital role in supporting gut health, and since our gut affects nearly every aspect of our wellbeing, fibre truly is your body’s best friend. Here’s why.

What is Fibre?

Fibre is the part of plant foods your body can’t digest. Unlike other nutrients, fibre travels through your digestive system mostly intact. Along the way, it feeds the good bacteria living in your gut, supports smooth digestion and helps your whole body thrive.

Fibre Feeds Your Good Bugs

Inside your gut lives a bustling community of beneficial bacteria, otherwise known as your gut microbiome. Fibre is their preferred food source. When these good bugs are well-fed, they multiply and stay healthy. In turn, they help keep your digestion running smoothly and support your overall health.

Fibre Makes Happy Hormones

A healthy gut is closely linked to balanced hormone levels, including serotonin (our “feel-good” hormone), oestrogen and insulin. Fibre quietly but powerfully supports this balance by nourishing your gut microbiome and helping regulate these important hormones.

Fibre Keeps Things Moving

Yes, it’s important to talk about digestion and bowel movements! Eating enough fibre helps keep your digestion smooth and regular, preventing bloating and discomfort. Regular fibre intake means fewer digestive dramas and a happier gut.

Fibre Gets Digestion Started Right

Eating fibre-rich foods naturally makes you chew more. This activates your saliva glands, which release enzymes that begin breaking down your food. Saliva also sends signals to your body that digestion is underway. It’s your body’s way of saying “Let’s do this!”

Fibre Boosts Energy and Immunity

Your microbiome doesn’t just help with digestion, it also plays a key role in your energy levels, nutrient absorption and immune system strength. A fibre-rich diet helps keep this microscopic community thriving, which means better overall vitality and resilience.

Fibre Helps You Live Longer

Recent research shows that people who consume more fibre tend to live longer, healthier lives. Fibre is now being called the “longevity nutrient” because of its powerful protective effects against many age-related diseases. It’s time to fibre up! Not just for your current self, but for your future self. Fibre is one of the most protective, health-promoting nutrients you can eat. Trust me, future you will thank you!

How to Get More Fibre

Fibre is only found in plants! And all plants contain fibre, to varying degrees. So eating a wide variety of plant foods is the best way to boost your fibre intake. Aim for 30+ different plants a week. Think colourful vegetables, fruits, legumes, nuts, seeds… and yes, Daily Blend makes it easy to add even more fibre to your meals.

Vegetables 

  • Globe Artichokes (jarred) – 5g per 100g (higher for fresh)
  • Brussels sprouts – 3.8g per 100g
  • Kale – 3.6g per 100g
  • Kumara/sweet potato (with skin) – 3.3g per 100g
  • Broccoli (steamed) – 3.3g per 100g
  • Carrots (raw) – 2.8g per 100g

Fruit

  • Raspberries – 6.5g per 100g
  • Pear (with skin) – 3.1g per 100g
  • Apple (with skin) – 2.4g per 100g
  • Banana – 2.6g per 100g
  • Kiwi (with skin) – 4.0g per 100g (without skin 2g)

Dried Fruit: Because dried fruit is more concentrated than fresh, the fibre (and sugar) content is higher per gram, so a small amount packs a punch. For example, dried figs have about 9g per 100g. However, moderation is key here because the sugar content of dried fruit is very high.

Grains

  • Barley – 17.3g per 100g (very high!)
  • Buckwheat – 10g per 100g
  • Oats – 10.1g per 100g
  • Quinoa – 2.8g per 100g
  • Brown rice – 1.8g per 100g

Nuts & Seeds

  • Chia seeds – 34.4g per 100g
  • Flaxseeds – 27.3g per 100g
  • Almonds – 12.5g per 100g
  • Pistachios – 10.3g per 100g
  • Sunflower seeds – 8.6g per 100g

Legumes

  • Black beans – 8.7g per 100g
  • Lentils – 7.9g per 100
  • Chickpeas – 7.6g per 100g
  • Kidney beans – 6.4g per 100g
  • Edamame – 5.2g per 100g