As a naturopathic doctor, gut health is one of the cornerstones of my practice. It’s a field that fascinates me because the digestive system is the command center for so much more than we realize. Your gut doesn’t just help you break down food—it plays a vital role in your immune system, hormone metabolism, mental health, and overall well-being.
For many, gut health is a silent struggle, one we don’t fully address until discomfort knocks loudly on the door. If you experience irregular bowel movements, constipation, hemorrhoids, IBS, bloating, and that familiar heavy, sluggish feeling after meals it may be time to look deeper at your fibre intake.
Understanding the Benefits of Fibre
Soluble vs. Insoluble Fibre: Dietary fibre is often talked about in broad strokes, but did you know there are two types of fibre—each with unique roles in supporting gut health?
Soluble Fibre: Think of this as the sponge that absorbs water in your gut. It forms a gel-like substance, slowing down digestion and helping your body absorb nutrients more effectively. You’ll find soluble fibre in foods like oats, beans, lentils, and fruits like apples and oranges. One of the biggest gut health perks of soluble fibre is that it feeds the beneficial bacteria in your intestines, which can improve digestion and reduce inflammation . In short, soluble fibre is a key player in creating a happy, healthy microbiome—the ecosystem of microorganisms in your gut.
Insoluble Fibre: This type of fibre is more like a scrub brush. It doesn’t dissolve in water, so it helps food move through your digestive system, promoting regular bowel movements. Insoluble fibre is found in foods like whole grains, vegetables, and seeds . If you’ve ever struggled with constipation, increasing insoluble fibre is one of the best natural remedies. It’s like giving your digestive system a little nudge in the right direction.
Fibre for Microbiome Health: The key to improving the balance of bacteria in your microbiome, is not long-term probiotic use (though in some cases that can be helpful), but instead is increasing dietary fibre intake and variety of dietary fibre, because fibre feeds gut bugs.
When we eat fibre, many bacteria in our large colon ferment the fibre-rich fuel sources, creating gases such as methane, and hydrogen, and other healthy by-products that are released into that internal ecosystem. These can include post-biotics such as lactic acid, and short-chain fatty acids (butyrate), that act as fuels for the epithelial cells of our colon, helping to improve their function, regulating our immune system, supporting nutrient production (vitamin K, biotin) and also feeding other beneficial flora species.
The American Gut Project, a large study from 2018 looking at citizen stools samples and trends in diet & lifestyle factors, suggests that aiming for + 30 different plant foods (veggies, fruits, nuts, seeds, grains, legumes/beans) each week helps to promote microbiome diversity, which is a marker of human health.
How You Can Take Charge of Your Gut Health
The truth is, most of us don’t eat enough fibre. The average person gets only about 15 grams a day, when we should be aiming for at least 25-30 grams. If you are eating a “meat & potatoes” diet, eating a low carb diet by avoiding fruits & whole grains, or eating “keto”, you are likely not getting enough fibre.
Here are a few simple ways you can start increasing both soluble and insoluble fibre in your diet:
- Start tracking. Take note of how many grams of fibre you eat per day, and start to track all the plant foods you consume in a week.
- Add a handful of chia seeds or flaxseeds to your smoothie.
- Choose whole grains like quinoa or brown rice over refined grains.
- Include a variety of vegetables with every meal—leafy greens, carrots, and broccoli are great options.
- Snack on fresh fruits like apples, pears, or berries.
Small changes can have big impacts. Over time, you’ll likely find your digestion improving, your energy increasing, and your overall health benefiting in ways you hadn’t anticipated.
Moving Forward: Empower Your Gut, Empower Yourself
For many of you, improving your gut health isn’t an overnight transformation—it takes time, patience, and a willingness to listen to your body. What I’ve learned along the way is something I’m passionate about sharing with you: your gut is an incredible asset in your overall well-being. By nourishing it with the right foods, especially fibre-rich ones, you can support everything from your digestion to your mental health.
So, where do you start? Take it one step at a time. Reflect on your relationship with food, your body, and your health. Be kind to yourself as you experiment and discover what works best for your gut. When you take care of your gut, you’re not just nurturing your body—you’re nurturing your entire self.
If you are ready to go deeper with your understanding of gut health, grab my FREE Gut Health Guide eBook to learn more about how to take charge of your gut health today!
Disclaimer: The information shared in this blog post is for education purposes only, and is not to be considered treatment advice by a doctor. Please speak to your doctor, naturopath, or healthcare provider about your individualized needs, and safety, especially if you have any underlying conditions.
References
- Slavin, J. (2013). “Dietary Fiber and Body Weight,” Nutrition Today. [Accessed via National Institutes of Health].
- U.S. Department of Agriculture. (2020). “Dietary Guidelines for Americans 2020-2025”. [Online resource].
- Mayer, E. A. (2011). “Gut feelings: the emerging biology of gut–brain communication,” Nature Reviews Neuroscience.
- Institute of Medicine (IOM). (2005). “Dietary Reference Intakes: Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids.”
- Brownlee, I. A. (2011). “The physiological roles of dietary fibre,” Nutrition Bulletin.
- Venter, C., & Meyer, R. (2010). “Dietary proteins and allergy prevention,” Annals of Allergy, Asthma & Immunology.
- Anderson, J. W., Baird, P., Davis, R. H. (2009). “Health benefits of dietary fiber,” Nutrition Reviews.
- MacDonald, D., Hyde, E., Debelius, J. (2018). “American Gut: an Open Platform for Citizen Science microbiome research”. mSystems.
At the root of preventative healthcare, is education. Let me help you stay informed to find your highest health potential. Information provided on this website is for educational and promotional purposes only, and does not serve as, or replace, medical recommendations, treatments or prescriptions.