Fibre fundamentals: blood sugar, fullness, & gut health

You’ve probably been advised to “eat more fibre.” But what does fibre actually do, and how much does it really matter for everyday health, fat loss, and blood sugar stability?

Fibre is often talked about in broad strokes, but the reality is more nuanced. It isn’t a magic bullet — and it doesn’t need to be. When used consistently and thoughtfully, fibre acts as a powerful support tool for metabolic health, digestion, and appetite regulation.

How much fibre do we actually need?

Getting adequate fibre intake helps control blood sugar, lower cholesterol, support gut health, keep you fuller longer, and lower the risk of colon cancer. Current daily fibre targets by age and sex are:

• Women under 50: 25–28 grams

• Men under 50: 31–34 grams

• Women 51 and older: 22 grams

• Men 51 and older: 28 grams

Most people fall well short of these numbers — which is why fibre keeps showing up in wellness conversations. It’s not a trend so much as a persistent nutrient gap.

Why fibre helps with metabolic health

Fibre supports health through several key mechanisms:

• It slows digestion, reducing sharp blood sugar spikes after meals

• It increases satiety, which can naturally reduce overeating and snacking

• It feeds beneficial gut bacteria, producing compounds that support insulin sensitivity

• Certain fibres help lower LDL cholesterol by binding bile acids in the gut

The key thing to understand: these effects are modest but meaningful. Fibre works best as part of an overall lifestyle — not as a standalone fix.

Soluble vs. insoluble fibre

Rather than choosing only one type of fibre, think in terms of balance across the day. Most fibre-rich foods contain both soluble and insoluble fibre. The distinction matters less for precision and more for understanding how fibre behaves in the body.

Soluble fibre (dissolves in water; forms a gel)

What it does:

• Slows glucose absorption

• Supports cholesterol management

• Helps you feel fuller for longer

Soluble fibre–dominant sources include:

• Oats

• Chia (ground or whole)

• Ground flax (flax meal)

• Legumes (lentils, chickpeas, beans)

• Berries

• Psyllium husk

A quick note on psyllium: Psyllium husk is a highly viscous, soluble fibre with strong evidence for supporting blood sugar control, cholesterol levels, and satiety. While whole foods should come first, psyllium can be a useful option for people who struggle to meet fibre needs through food alone. Start low, increase gradually, and always take it with adequate fluids. Speak to your health professional if you are taking prescription medications or supplements, as psyllium can interfere or slow dow absorption.

Best times to use soluble fibre

• With carbohydrate-containing meals

• Earlier in the day to support blood sugar stability

Insoluble fibre (does not dissolve in water)

What it does:

• Adds bulk to stool

• Supports regular digestion and gut motility

Insoluble fibre–dominant sources include:

• Vegetables (especially dark leafy greens like kale and collards, cruciferous vegetables, and root vegetables such as parsnips, sweet potatoes, and squash — make sure to eat the skins!)

• Whole grains

• Nuts and seeds

Best times to incorporate:

• Spread across meals

• Especially helpful later in the day alongside protein and fats

The goal isn’t precision — it’s variety and consistency.

One practical lever: change how you break your fast

When it comes to actionable habits, an easy thing you can do is simply change up your breakfasts.

After an overnight fast, insulin levels are relatively low and the body is primed for insulin sensitivity. Starting the day with a high-glycemic, starch-heavy meal can create a larger glucose and insulin swing, often followed by hunger rebounds and cravings later in the day.

Make your first meal of the day (your “break-fast,” whenever it occurs — this is important) high-protein and fibre-rich. For example:

• Eggs with sautéed vegetables and berriesI personally use 2 whole eggs plus extra egg whites to bring protein to ~25 g

• Greek yogurt with berries, nuts, and seedsAdd a protein powder of your choice to flavour the yogurt and boost protein by ~20 g

• A protein-forward smoothie with chia or ground flaxMore on how to level up smoothies here

The main idea is to avoid starting the day on a metabolic roller coaster.

How to incorporate fibre daily (without overthinking it)

Rather than aiming for perfection, try these simple patterns:

• Anchor each meal with fibreAdd vegetables, legumes, berries, or seeds to every plate

  
  

• Use soluble fibre strategicallyPair it with carbs to slow digestion and improve blood sugar response

  
  

• Increase graduallyAdd fibre in ~5-gram increments and increase fluids at the same time

  
  

• Food firstWhole foods provide fibre plus micronutrients and phytonutrients supplements can’t fully replace

  
  

A quick note on ‘fibermaxxing’: If you’re on TikTok, you may see fibre intake framed as “fibermaxxing.” In practice, this is less about maximizing and more about meeting basic needs that most people currently miss. Aim for recommended ranges, focus on whole foods, and listen to your digestion.

Fibre is a big topic, and we’ve only just scratched the surface here. Think of this as a starting point—something to get you thinking about how to include more fibre in your day and how it can support your digestion, blood sugar, and overall wellbeing.

If fibre is something you’d like to be more consistent with, I’ve put together a simple fibre guide you can refer back to anytime. DM me for your free copy!