Fibre Hub

Fibre is an essential component of a healthy diet with significant implications for gut and overall health.

Types of fibre

Dietary fibre is classified into two main categories based on its solubility in water.

Insoluble fibre

Does not dissolve in water and remains largely intact through the digestive tract.
Found in whole grains, nuts, seeds, and the skins of fruits and vegetables.
Increases stool bulk and promotes regular bowel movements.
Reduces the risk of constipation and diverticular disease.

Soluble fibre

Dissolves in water to form a gel-like substance. Found in oats, barley, legumes, fruits (e.g. apples and citrus), and psyllium.
Slows gastric emptying, leading to improved satiety.
Reduces serum cholesterol by binding bile acids in the gut.
Improves glycaemic control by delaying glucose absorption.

Fermentable and non-fermentable fibre

Fermentable fibre

Broken down by colonic bacteria, producing short-chain fatty acids (SCFAs) like acetate, propionate, and butyrate. Found in foods that contain inulin, pectins, and resistant starch such as chicory, garlic, onions, leeks, asparagus, green bananas and artichokes.

Non-fermentable fibre

Non-Fermentable (or Insoluble) Fibre remains largely unchanged as it passes through the colon.

Contributes to stool bulk, helping to promote regular bowel movements.

Found in foods such as whole grains, bran, and certain vegetables.

Functional fibre

Isolated fibres with demonstrated health benefits, such as beta-glucans and psyllium.

Benefits for health

Gastrointestinal health

Promotes regular bowel movements and prevents constipation.1 Insoluble fibre absorbs water, increasing stool bulk and decreasing transit time, which reduces the risk of constipation and associated disorders.

Reduces the risk of diverticular disease and haemorrhoids.2,3
Enhances gut microbiota diversity and function through fermentation.4 Butyrate nourishes colonic cells and maintains gut integrity. Propionate influences hepatic gluconeogenesis. Acetate serves as an energy source and is involved in lipid metabolism.
Reduces glucose spikes. Soluble fibre forms a viscous gel that slows gastric emptying and the absorption of glucose, reducing postprandial glucose spikes.

Cardiovascular health

Lowers low density lipoprotein (LDL) cholesterol and total cholesterol by binding bile acids and reducing cholesterol reabsorption.5 Fibre binds bile acids, increasing their excretion and prompting the liver to use cholesterol to produce more bile acids, thereby lowering serum cholesterol levels.
Reduces blood pressure and inflammation.6,7

Metabolic health

Improves glycaemic control by slowing carbohydrate digestion and absorption.8 Soluble fibre forms a viscous gel that slows gastric emptying and the absorption of glucose, reducing postprandial glucose spikes.
Aids in weight management by promoting satiety and reducing overall caloric intake.9 Fibre influences the release of gut hormones like GLP-1 and PYY, which regulate appetite and glucose metabolism.

Cancer prevention

Associated with a reduced risk of colorectal cancer due to SCFAs like butyrate, which have anti-inflammatory and anti-carcinogenic properties.10

Immune function

SCFAs strengthen the gut barrier and modulate immune responses, reducing systemic inflammation.11 Fermentable fibres stimulate the growth of beneficial bacteria such as Bifidobacteria and Lactobacilli. SCFAs produced during fermentation lower colonic pH, inhibiting pathogenic bacteria.

Fibre Complex

An estimated 90% of adults fall short on fibre. When the gut doesn't have enough fibre, the microbiome starves.

Fibre Complex combines psyllium husk (the seed coat, rich in mucilage that supports intestinal transit) with fibre from apple (pectins, a soluble fibre), carrot and beetroot (roots, for insoluble fibre), and blueberry (rich in polyphenols including anthocyanins).