What is fibre?

Fibre is a type of carbohydrate found in plant foods that the body doesn’t digest or absorb. Instead, it moves through the digestive system, supporting multiple processes along the way.

There are two main types:

• Soluble fibre, which dissolves in water and forms a gel-like substance

• Insoluble fibre, which adds bulk and helps food move through the gut

Both are essential and most whole plant foods contain a mix of the two.

Fibre helps keep digestion regular by adding bulk and structure to stools, reducing constipation and supporting a healthy bowel rhythm.

More importantly, fibre feeds the beneficial bacteria in the gut. These microbes ferment fibre and produce short-chain fatty acids, which help maintain the gut lining, reduce inflammation and support immune function.

A diverse, fibre-rich diet supports a more resilient and balanced gut microbiome — something we prioritise in every NUUDA menu.

Meals low in fibre are digested quickly, which can lead to blood sugar spikes followed by crashes, often experienced as fatigue, irritability or cravings.

Fibre slows digestion and glucose absorption, helping:

• Maintain steadier energy levels

• Reduce mid-afternoon slumps

• Support focus and mental clarity

This is especially important for busy lifestyles where consistent energy matters more than quick fixes.

Soluble fibre can help lower LDL (often called 'bad') cholesterol by binding to it in the digestive system and removing it from the body.

A fibre-rich diet is associated with:

• Improved cholesterol profiles

• Better blood pressure regulation

• Reduced long-term cardiovascular risk

This is one reason whole grains, legumes, vegetables and seeds are cornerstones of heart-supportive eating patterns.

Fibre plays a quiet but important role in hormone regulation. It helps the body safely eliminate excess hormones, including oestrogen, by supporting efficient digestion and excretion.

Without enough fibre, hormones can be reabsorbed into the bloodstream, contributing to imbalances that may affect mood, skin, energy and cycle health.

Regular fibre intake supports smoother hormonal rhythms across all life stages.

Fibre increases feelings of fullness by slowing digestion and increasing satiety hormones. This can help reduce mindless snacking and support a more intuitive relationship with food.

Rather than restriction, fibre supports satisfaction, helping meals feel complete, nourishing and sustaining.

Around 70% of the immune system is linked to the gut. By feeding beneficial gut bacteria, fibre indirectly supports immune defences and helps regulate inflammation throughout the body.

The short-chain fatty acids produced when fibre is fermented play a role in immune signalling and protection against pathogens.

Emerging research continues to highlight the gut-brain connection. A healthy gut environment, supported by fibre, is linked to improved mood regulation, stress resilience and cognitive function.

While fibre isn’t a cure-all, it forms part of the nutritional foundation that supports mental wellbeing over time.

Simple ways to naturally increase fibre intake include:

• Filling half your plate with vegetables

• Including legumes such as lentils, chickpeas and beans regularly

• Choosing whole grains over refined grains

• Adding seeds, nuts and fibre-rich toppings

• Eating a wide variety of plant foods across the week

At NUUDA, our meals are designed with fibre in mind, combining vegetables, pulses, whole grains and plants in balanced proportions that support digestion, energy and long-term health.

Fibre isn’t about hitting a number or following a trend. It’s about building meals that support the body as a whole, gently, consistently and sustainably.

When fibre is woven into everyday eating, it supports digestion, energy, hormones, heart health, immunity and mental wellbeing, all without extremes or restriction.

That’s real nourishment.