What is dietary fibre?

Authors: Vanessa Mok , Dominik Zbogar | Reviewers: Janet Parker , Gita Joshi | Published: 23 December 2019 | Updated: ~

Dietary fibre is a kind of carbohydrate that is difficult for the body to break down, so it is not absorbed in the small intestines. Instead, it passes into the colon. Therefore, fibre supplies little to no calories.

Fibre can be classified into two types: soluble and insoluble. Both types of fibre play an important role in gut health and prevention of various health issues. Soluble fibre mixes with water in the intestine to form a gel-like substance that traps certain body wastes and moves them out of the body. Soluble fibre also decreases cholesterol, helps control blood sugar fluctuations, and feeds the good bacteria in the gut. Insoluble fibre absorbs and holds water, producing bulkier and uniform stool which helps with bowel movements, and it reduces the risk of colon cancer and diverticulitis among other benefits. Whole plant foods and fungi contain both types of fibre in varying amounts while animal food products contain no fibre.

Soluble fibre Insoluble fibre
  • Oatmeal/ oat bran
  • Seeds
  • Nuts
  • Legumes (e.g., beans, lentils, peas)
  • Fruits (e.g., oranges, blueberries)
  • Vegetables (e.g., broccoli)
  • Brown rice
  • Whole wheat bread
  • Whole grain cereal
  • Wheat bran
  • Fruits (e.g., bananas, avocados)
  • Vegetables (e.g., celery, carrots)