Fibre: The Forgotten Nutrient
Everyone talks about protein. Almost no one talks about fibre. It matters more than you think - for health, body composition, and hunger.
Dejan Koceski
Health & Performance Coach · Melbourne
Fibre: The Forgotten Nutrient
Everyone talks about protein. Almost no one talks about fibre.
It matters more than you think.
What Fibre Does
Fibre is the indigestible part of plant foods. It passes through your digestive system largely intact - and in doing so, it does work that no other nutrient does.
- Satiety. Fibre adds bulk and slows digestion, keeping you full for longer.
- Blood sugar control. Fibre slows the absorption of glucose, preventing spikes and crashes.
- Gut health. Fibre feeds the beneficial bacteria in your gut, which produce short-chain fatty acids that reduce inflammation and support immunity.
- Disease prevention. High fibre intake is associated with lower risk of heart disease, type 2 diabetes, and certain cancers.
How Much You Need
Most adults should aim for 25-35g of fibre per day. Most people get less than half of that.
Where To Get It
The best sources are the simplest:
- Vegetables - especially leafy greens, broccoli, Brussels sprouts
- Legumes - lentils, chickpeas, black beans
- Whole grains - oats, brown rice, quinoa
- Fruit - berries, apples, pears (eat the skin)
- Nuts and seeds
The Mistake Most People Make
Increasing fibre too fast. If your current intake is low and you jump to 35g overnight, you will feel bloated and uncomfortable.
Increase gradually over 2-3 weeks and drink plenty of water. Fibre without water causes constipation. Fibre with water keeps things moving.
If your nutrition is built around protein and whole foods, fibre takes care of itself. If it is not, this is the gap.
Build a complete nutrition framework at The System. See the Whole Foods Guide.
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