Metabolic basicsEvidence-basedLesson 18 of 20

Fibre: the forgotten nutrient

Most people eat half the fibre they need. It feeds your gut, lowers cholesterol and flattens glucose spikes.

3 min+15 XP

Based on 2 referenced sourcesUSDA/HHSWHO

Two kinds, two jobs

Soluble fibre (oats, beans, apples, psyllium) forms a gel that slows sugar absorption and binds cholesterol. Insoluble fibre (whole grains, vegetable skins, nuts) adds bulk and keeps digestion regular.

Your gut microbiome eats it

Gut bacteria ferment fibre into short-chain fatty acids like butyrate, which nourish the cells lining your colon and help regulate inflammation and appetite signalling.

How much you need

Around 25g a day for women and 38g for men. Adding it gradually with plenty of water avoids the bloating that makes people give up in week one.

Key takeaways

Soluble fibre flattens glucose spikes and lowers LDL cholesterol.
Target 25–38g of fibre per day.
Increase intake slowly and drink more water.

Check your understanding

1 question · answer to earn XP

1. Which type of fibre helps lower cholesterol?

Evidence & sources

This lesson reflects guidance from recognised health bodies and peer-reviewed research.

How we grade evidence

Guideline — recommendations from national or global health bodies.
Systematic review — pooled findings across many studies.
Cohort study — long-term observation of large groups of people.
Government data — official statistics and public health programmes.

For education purposes only — not intended to diagnose, treat or replace medical advice.