March 24, 2026 Vinka Wong

Everything You Need to Know About Fibre

Hi, I'm Vinka - clinical nutritionist and massive fibre nerd! In my fibre series of blog posts we will cover everything you need to know about fibre and why your morning routine depends on it.

Firstly - why is everyone suddenly talking about fibre?

Because we desperately need to be. Research consistently shows that the vast majority of adults in Western countries - including New Zealand - fall well short of daily fibre targets. And fibre is about far more than just keeping things regular. It's closely linked with immune health, brain health, metabolic health, cholesterol, blood sugar, and energy levels.

The disease risk data is genuinely sobering. A diet chronically low in fibre has been linked to higher risks of cardiovascular disease, type 2 diabetes, digestive disorders, and colorectal cancer - which, as many of you will know, New Zealand has one of the highest rates of in the world. Research suggests that increasing fibre intake by just 10g a day can reduce the relative risk of bowel cancer by around 10%. That's not a small number for something as simple as eating more plants.

Not all fibre is the same - and that matters enormously

There are two main types:

Soluble fibre

Dissolves in water to form a gel in your digestive tract. It slows digestion, feeds your gut bacteria, helps regulate blood sugar and cholesterol, and is the star of the prebiotic world. Think oats, legumes, chicory root, psyllium, inulin, and FOS.

Insoluble fibre

Doesn't dissolve - it adds bulk to your stool, keeps things moving, and helps sweep waste through your colon. Think wholegrains, nuts, seeds, leafy greens, and the skins of vegetables and fruit.

You need both, every day. The goal? 30g or more of fibre daily from as many diverse plant sources as possible. Most of us are getting less than half that.

Want to understand the best sources of fibre? Learn more in A Practical Guide to Fibre Foods and Supplements for Gut Health

The diversity principle

It's not just how much fibre you eat, it's how many different types. Different fibres ferment at different speeds - some are fast-fermenting and feed bacteria in the upper colon, others are slower and feed communities further down. Most people only eat two or three fibre sources consistently, which means large stretches of their colon's microbial community go underfed. A multi-fibre approach - mixing fast, medium, and slow fermenting sources - gives you the broadest coverage and the richest, most resilient microbiome.

Disease risk

Higher fibre diets are consistently associated with reduced risk of type 2 diabetes, cardiovascular disease, bowel cancer, and breast cancer. In a country where these are among our leading causes of illness and death, this is not a trivial point. Fibre isn't a supplement trend - it's one of the most evidence-backed dietary interventions we have.

The bottom line

Fibre isn't just a digestive aid. It's the foundation of your immune function, your hormone balance, your mood, your metabolic health, and your long-term disease risk. Every time you eat a diverse, fibre-rich meal, you're feeding trillions of microbes that are working around the clock to keep you well.

Start small. Build slowly. Be consistent. Your gut - and the rest of you - will thank you.