The Fibre Mistake Almost Everyone Makes
If you’re eating porridge every morning but still feel bloated or struggle with constipation, there’s a good chance you’re missing something important. Most people think fibre is just… fibre. But there are actually two different types, and each one supports your digestion in a completely different way.

One helps feed your beneficial gut bacteria, slows digestion and keeps your blood sugar steady. The other helps move food through your digestive tract and supports regular bowel movements. If you’re only getting plenty of one type, your gut may not be getting the support it really needs. The secret isn’t simply eating more fibre—it’s eating a greater variety of fibre-rich whole foods.

Soluble Fibre — The Gentle Nourisher
Think of soluble fibre as the softer, more soothing type of fibre. When it mixes with water during digestion, it forms a gentle gel that slows the movement of food through your digestive system. This helps you stay fuller for longer, supports healthy cholesterol levels and encourages steadier blood sugar after meals. Perhaps even more importantly, soluble fibre feeds the beneficial bacteria living in your gut. As they ferment it, they produce compounds that help keep your digestive system healthy and your gut lining strong.

You’ll find plenty of soluble fibre in foods like:
oats
apples + pears
kiwi fruit
sweet potato
pumpkin
carrots
beans
lentils
chickpeas
chia seeds
flaxseed

Insoluble Fibre — Nature’s Broom
Insoluble fibre works quite differently. Rather than dissolving, it adds bulk to your stool and helps waste move more efficiently through your digestive tract. This is the fibre that encourages healthy bowel regularity and helps prevent sluggish digestion.

Great sources include:
leafy greens
broccoli
cauliflower
cabbage
green beans
nuts + seeds
wholegrains

Why You Might Feel Bloated
One of the biggest mistakes I see is people loading up on huge raw salads because they think they’re “being healthy.” For some people, especially those with sensitive digestion, that’s simply too much roughage all at once. Raw vegetables are incredibly nutritious, but they can also be harder to digest.

If you regularly feel uncomfortable after eating a large salad, try swapping some of those raw vegetables for roasted or steamed vegetables, soups or steamed greens. They’re often much gentler on the digestive system while still providing plenty of fibre and nutrients.

Why Oats Aren’t Always Enough
I love oats and enjoy my bircher muesli for breakfast. They’re one of my favourite wholefoods and they’re fantastic for heart health, blood sugar and feeding your gut microbes. But oats alone aren’t the answer.

If your diet is missing vegetables, legumes, fruit, nuts and seeds, you may not be getting enough of the fibre that helps keep your bowels moving regularly.

My Simple Gut Health Approach
Instead of worrying about grams or percentages, I encourage people to simply eat a wide variety of colourful plant foods every day.
Try to include:

oats or wholegrains
legumes and beans
colourful vegetables
cooked vegetables as well as some raw
fruit with the skin on when appropriate
nuts and seeds

The more variety you eat, the happier your gut microbiome tends to be.

Don’t Forget the Water
Fibre and water work together. If you suddenly increase your fibre intake without drinking enough fluids, constipation can actually become worse. Aim to drink water consistently throughout the day and increase fibre gradually so your digestive system has time to adapt.

The Bottom Line
Good gut health isn’t about eating more oats or forcing yourself through another giant salad. It’s about giving your body the right mix of fibre from a wide variety of real, whole foods.

When you nourish your gut with both soluble and insoluble fibre—and remember to drink enough water—you’ll often notice happier digestion, steadier energy and more comfortable, regular bowel movements.

“Remember… health starts in the kitchen. The more colourful, varied and natural your food is, the happier your gut is likely to be. Simple food. Real ingredients. A healthier, happier life.” Teresa Cutter