Fibre/Fiber

aka dietary fibre/fiber and roughage.

Always plant derived. Cannot be broken down by digestive enzymes.

Supports health and lowers the risk of several diseases.

Good stuff

Fructans - soluble (inulins)

30g a day

Ideally a split (unknown ratio) between soluble, insoluble and resistant starch.

Considered a carbohydrate.

Prebiotic

Promotes the growth or activity of beneficial microorganisms;

Soluble fibre of any kind provides the following potential benefits;

food and/or a substrate for your gut bacteria, in particular the beneficial kind such as bifidobacteria and lactobacilli - these bacteria;
- fend off unwanted pathogens (bad bacteria)
- prevent infection
- stimulate your immune system
slowing digestion/metabolism (thus slowing glucose/sugar intake when eating simple carbohydrates which in turn may reduce blood glucose/sugar spikes) as well as giving your body more time to absorb other nutrients in the food you eat
increasing fullness/satiation (lowering the risk of overeating)
reducing cholesterol absorption as it passes through the digestive tract
adding bulk to your stools
possibly increasing the frequency of your bowel movements
lowering your colon cancer risk
increasing the effectiveness of and reducing the symptoms of antibiotic use

inulin (prebiotic, a polysaccharide, most often extracted from chicory, FDA approved, increases calcium absorption, promotes the growth of intestinal bacteria, FODMAP, likely to reduce LDL)

Created:

Last Updated: 2026-06-18