Author: Monika Jaszkowska-Kuźmicz, MSc in Dietetics, certified trichologist, and Supplementation and Skincare Specialist at Health Labs Care
If you are looking to manage your weight, foods rich in dietary fibre deserve a regular place in your diet. Fibre is important not only for digestive health and everyday comfort, but can also help you feel fuller after meals, making it easier to manage your appetite and maintain a healthy body weight.
Types of dietary fibre
Dietary fibre is made up of carbohydrates found in plant-based foods that are not digested or absorbed in the small intestine. Instead, they pass into the large intestine, where they perform a range of important functions.
There are two main types of dietary fibre: soluble and insoluble fibre [1].
Soluble fibre
Soluble fibre absorbs water and swells in the digestive tract. Some types form a gel-like substance, which may slow digestion and help you feel fuller for longer.
Many types of soluble fibre also have prebiotic properties. They are fermented by bacteria in the large intestine, supporting the growth of beneficial microorganisms within the gut microbiome.
This fermentation process produces short-chain fatty acids, including butyrate, which is used as an energy source by the cells lining the colon.
Insoluble fibre
Insoluble fibre does not dissolve in water and passes through the digestive tract largely unchanged. It adds bulk to stools, supports the movement of food through the intestines and helps maintain regular bowel movements.
A varied diet rich in plant-based foods will generally provide both soluble and insoluble fibre, each of which plays a different role in supporting normal digestive function.
Why should fibre be a regular part of your diet?
An adequate intake of dietary fibre can:
- support normal digestive and bowel function,
- help maintain regular bowel movements,
- increase stool bulk and support intestinal transit,
- provide nourishment for beneficial gut bacteria,
- help you feel fuller after meals,
- support the maintenance of a healthy body weight,
- help maintain normal blood cholesterol levels, depending on the type of fibre consumed.
Fibre-rich foods, such as vegetables, fruit, pulses and whole grains, also provide a wide range of vitamins, minerals and other valuable nutrients.
Can dietary fibre support weight loss?
Dietary fibre does not cause weight loss on its own. However, a fibre-rich diet can make it easier to manage your appetite and maintain an appropriate calorie intake.
Soluble fibre absorbs water and expands in the digestive tract, which may help you feel fuller for longer. This can make it easier to manage portion sizes, reduce hunger between meals and limit unplanned snacking.
Some types of soluble fibre may also slow the absorption of carbohydrates, helping to moderate the rise in blood glucose after a meal.
For the best results, a fibre-rich diet should form part of a balanced eating plan that provides an appropriate calorie deficit.
When increasing your fibre intake, remember to drink enough water. Fibre absorbs liquid, and insufficient fluid intake may contribute to constipation. It is also best to increase your intake gradually, as adding too much fibre too quickly may cause temporary bloating or digestive discomfort.
Which foods contain fibre?
Good sources of dietary fibre include:
- fruit: apples, grapefruit, oranges, strawberries, blackcurrants, berries, pears, plums, apricots and peaches,
- vegetables: broccoli, carrots, parsley root, aubergine and Brussels sprouts,
- pulses: peas, beans, lentils, soya beans and broad beans,
- whole grains and cereal products: brown rice, bran, good-quality wholemeal bread, buckwheat, barley, quinoa and oats,
- nuts and seeds: flaxseeds, sunflower seeds, pumpkin seeds and pistachios.
Most plant-based foods contain a combination of soluble and insoluble fibre, although the proportions vary from one food to another.
How much fibre should you consume each day?
According to the World Health Organization, people should aim to consume at least 25 g of naturally occurring dietary fibre per day as part of a balanced diet [2].
What can you do if you do not consume enough fibre?
Whole foods should be the primary source of fibre in your diet. However, if you find it difficult to consume enough fibre through food alone, isolated fibre products or dietary supplements may help complement a balanced diet.
They should not be used as a substitute for varied, nutritious meals.
Common types of supplemental or functional fibre include:
- glucomannan,
- arabinogalactan,
- acacia fibre,
- psyllium seeds,
- psyllium husk.
Fibre powders can be added to smoothies, yoghurt, porridge or other meals, depending on the product instructions. Remember to introduce them gradually and drink enough water, particularly when using highly absorbent fibres such as psyllium or glucomannan.
Some dietary supplements combine several forms of fibre with additional nutrients. These may include chromium, which contributes to normal macronutrient metabolism [3].
Where should you start when trying to lose weight?
Weight loss is a process, so start with small and manageable changes that you can maintain over time.
Focus on a balanced diet that provides enough dietary fibre and creates an appropriate calorie deficit. Regular physical activity, adequate sleep and other healthy lifestyle habits are equally important.
This approach not only supports the loss of excess body weight, but also helps you develop sustainable habits that can make it easier to maintain your results after completing a calorie-restricted diet.
References
- Rychlik E., Stoś K., Woźniak A., Mojska H. (eds.) (2024). Normy żywienia dla populacji Polski. National Institute of Public Health – National Research Institute.
- World Health Organization (2026). Healthy Diet. Updated 26 January 2026.
- European Commission. EU Register of Nutrition and Health Claims Made on Foods: chromium contributes to normal macronutrient metabolism.
This article is intended for educational purposes and does not replace personalised advice from a doctor or registered dietitian.
