Dietary fibre consists of non-digestible forms of carbohydrate originating from plant-based foods. Over recent decades, our diet includes increased ingestion of ultra-processed foods that are typically impoverished of dietary fibre. The World Health Organization (WHO) recommends a daily intake of 25 grams for adults. To achieve this, data shows that most of us should increase our dietary fibre intake by around 50% compared to our current intake. It is important to explore the potential beneficial health effects of dietary fibre.
A Healthy Gut and Better Digestion
Fiber helps regulate the digestive system by adding bulk to stool, making it easier to pass and preventing constipation. It also feeds beneficial gut bacteria, supporting a balanced and diverse gut microbiome. A healthy gut improves nutrient absorption, reduces bloating, and minimizes digestive issues.
Feeling Full and Managing Weight
Fiber slows down digestion, helping you feel full longer and reducing the urge to overeat. Soluble fiber, found in foods like oats and acacia gum, forms a gel in the stomach that promotes satiety. This makes fiber a valuable aid in weight management and appetite control.
Blood Sugar Stability
Fiber slows the absorption of sugar into the bloodstream, preventing spikes and crashes in blood glucose levels. This is particularly beneficial for individuals with diabetes, but it also supports sustained energy levels and improved insulin sensitivity for everyone. A fiber-rich diet may reduce the risk of developing type 2 diabetes over time.
Chronic Inflammation
Fiber also strengthens the gut lining and enhances antioxidant defenses. Studies show that individuals with higher fiber intake tend to have lower levels of inflammatory marker CRP, demonstrating fiber’s important role in reducing systemic inflammation.
Depression
The gut-brain axis—which links the digestive system to the brain—relies heavily on a healthy gut microbiome. Short-chain fatty acids produced during fiber fermentation in the gut may influence brain function and emotional regulation. Though more research is needed, existing evidence supports the positive connection between fiber intake and improved mental well-being.
Heart Health and Cholesterol Control
A diet rich in fiber contributes to heart health by lowering LDL (bad) cholesterol. Soluble fiber binds to cholesterol in the digestive tract, assisting in its removal from the body. Fiber also helps regulate blood pressure and reduce inflammation—both of which are important for lowering the risk of heart disease and stroke.
Fiber Reduces Risk of Colorectal Cancer
Beyond its digestive and cardiovascular benefits, fiber also plays a role in reducing the risk of colorectal cancer. It keeps the colon clean, promotes regular elimination, and helps reduce inflammation in the gut. Consistent intake of fiber-rich foods is associated with better long-term protection against chronic diseases.
Tips: Maintaining Fiber Intake While Traveling
Getting enough fiber at home is usually manageable, but traveling can disrupt your usual routine. Processed foods are often low in fiber, leading to bloating and constipation. Convenient options like acacia gum and psyllium husk are excellent travel-friendly supplements. Easy to mix into water or taken in capsule form, they help maintain healthy digestion even when you’re on the move.
Conclusion
At Twenty Script Compounding Pharmacy, we believe that good health starts from the inside out. That’s why we’re passionate about supporting digestive wellness with customized solutions that fit your lifestyle—even when you’re on the go. Let us help you stay balanced, nourished, and thriving wherever life takes you.