Fibre & Gut Health
How to Strengthen Your Microbiome Naturally
Your gut is home to trillions of microbes that influence everything from digestion and immunity to hormones, skin health and mood. And like any living ecosystem, your microbiome depends on the food you feed it. That’s where fibre comes in.
Fibre is more than a digestive helper — it’s the primary fuel source for your beneficial gut bacteria. When fibre reaches the large intestine, it ferments into short-chain fatty acids (SCFAs) such as butyrate, acetate and propionate. These anti-inflammatory compounds reduce oxidative stress, nourish the colon lining, support immune cells and promote a balanced metabolic response.
Prebiotic fibres and resistant starch are especially important. They act like “superfood” for your good bugs, helping your microbiome flourish and diversifying the bacterial species that support long-term health.
“A diverse microbiome thrives on diverse fibre,” says Coles Dietitian Julia Perruzza — and the research agrees.
The more types of plant foods you eat each week, the stronger and more resilient your gut ecosystem becomes.
Types of Gut-Loving Fibre (and Where to Find Them)
1. Soluble Fibre
Forms a soothing gel in the gut, stabilises blood sugar, supports digestion and feeds beneficial microbes.
Found in: oats, psyllium husk, apples, citrus fruits, sweet potato, legumes.
2. Insoluble Fibre
Adds bulk, keeps things moving and supports regular elimination — essential for detoxification.
Found in: wholegrains, nuts, seeds, vegetable skins, brown rice.
3. Prebiotic Fibre
Ferments easily to feed beneficial bacteria, helping them produce SCFAs.
Found in: onion, garlic, leeks, asparagus, oats, Jerusalem artichoke.
4. Resistant Starch
Passes through the small intestine undigested and becomes premium fuel for the microbiome.
Found in: legumes, firm bananas, cooked & cooled potatoes, cold rice, wholegrains.
Daily Microbiome Boost (Simple, Real-Life Ideas)
These easy additions can substantially increase fibre intake — without complicated meal prep.
-
Sprinkle 1 tbsp flaxseed on breakfast
→ +3g fibre -
Add ½ cup chickpeas to salads or wraps
→ +6g fibre -
Snack on 1 apple with skin
→ +4.4g fibre -
Enjoy cooked + cooled potatoes in a salad
→ +3g resistant starch
Small shifts add up quickly. Your microbiome thrives on consistency.
Smart Fibre Swaps for Gut Health
-
Swap crackers → popcorn
→ +3g per 3 cups -
Swap fruit juice → whole fruit
→ +3–5g -
Swap white rice → brown rice
→ +2g per cup -
Swap white bread → wholegrain
→ +2–3g per slice
These tiny tweaks create a huge impact on microbiome diversity, digestive comfort and long-term metabolic health.
Read the Full Article in Coles Health & Beauty Magazine
I had the pleasure of contributing naturopathic insights to this feature for Coles Health & Beauty Magazine, alongside Coles Dietitian Julia Perruzza.
You can read the full article — including extended fibre guides, expert commentary and research-backed tips — here:
👇🏻 Read the complete Coles article:
