Fibre and its effect on our Bowels

This article will take you through a better understanding of fibre and its effect on our bowels

What is fibre?

Dietary fibre is a type of carbohydrate that is key to regular bowel movements, hormone balance, digestive health, and blood sugar regulation. The indigestible plant foods are where fibre comes from, such as vegetables, fruits, grains, beans, and legumes. There are three different types of fibre which all have other functions and health benefits.

1. Soluble fibre helps to slow the emptying process in our stomachs, which enables you to feel fuller. It also helps to lower cholesterol and stabilise your blood glucose levels. 
2. Insoluble fibre absorbs water to help to soften the contents of our bowels and support regular bowel movements. It also helps to keep us full and keep the bowel environment healthy.
3. Resistant starch is not digested in the small intestine and instead proceeds to the large intestine to produce good bacteria and improve bowel health.

How much fibre do I need?

Males: 30g per day 
Females: 25g per day
(for over 18 years old) 

Fibre and the bowels

Now for our favourite topic! If you are struggling on the toilet, you are probably not eating enough fibre. Maybe you are that person who eats clean and wholesome foods but without the food rich in fibre, and that’s why you may still struggle on the toilet. 

Fibre helps absorb and eliminate toxins from the colon. When we eat clean, wholesome foods rich in fibre, our liver’s job is made more manageable. If your diet is low in fibre, slowly increase your intake by 5 grams a week until you reach the recommended level.  When increasing fibre intake, always increase your water intake! If you don’t, you can become more constipated, and we don’t want that!  The more fibre you eat in your diet without water, this can cause gelatinous mass to form in your intestines and block everything. So, increasing herbal tea and water with fibre intake will ensure that everything moves easily. 

Sources of fibre: 

  • Medium-sized apple – 2.2g
  • 1 cup of Wholemeal pasta – 7.9g
  • 100g of lentils – 3.7g
  • 1 cup of carrot with skin on – 6.9g
  • ½ cup of rolled oats – 4.5g
  • 100g of kidney beans – 6.5g
  • 1 medium cob of corn – 5.9g

Best time of day to eat fibre: 

Any time of the day! Ideally, separate fibre intake and supplement intake by 30-60mins. 


Please consult with a health professional before taking new medication and implementing further health information.

Haberfield Health
By Alessia Cantale
You can follow Alessia on Instagram @thebutterflybloom

Fibre. Nutrition Australia. (2021). Retrieved 27 July 2021, from