The different types of fibre your body needs—plus the foods that deliver

Fibre may not show up next to collagen coffee or infrared saunas on your wellness feed, but if you want to feel clearer and lighter from the inside out, this is where it begins.

We’ve been trained to count macronutrients—protein, carbs, fats—as if they’re the whole story. But fibre doesn’t play by those rules. You can’t just “hit your goal” by eating the same foods on repeat. And yet, that’s exactly what most of us do: cycle through the same handful of fibre-rich staples and assume we’re covered.

As Dr Madhur Motwani, clinician-scientist and gut health entrepreneur, explains: “While the amount of fibre is important, diversity is equally crucial. You want them all coming together to create short-chain fatty acids, which are going to impact your entire metabolic health.”

You don’t need to track which food does what. Just start including a wider mix because that’s the secret to unlocking fibre’s true potential.

The different types of fibre your gut craves

We’ve popularised kale and broccoli as the face of fibre, but every plant food—grains, greens, lentils, legumes, fruits, vegetables, nuts and seeds—contains a different kind. Each feeds a unique group of microbes in your gut.

Think of your gut like an organisation. Each fibre-rich food fuels a different department. If one is overworked and the rest neglected, the system slows down. Your body doesn’t need just one superfood; it needs a full staff, all working in sync.

The fibre in beetroot nourishes a different “team” than what’s found in flaxseed or chickpeas. Even between leafy greens—amaranth, spinach, methi—the microbial impact varies.

And since each bacterial strain supports a different body function, the more varied your fibre sources, the more balanced your entire internal ecosystem becomes.

Gut health expert Dr Will Bulsiewicz compares the gut to the Amazon rainforest. Its health depends on biodiversity. In your body, that translates to more stable moods, clearer skin and better digestion, without obsessing over food rules or micromanaging your meals.

What fibre diversity looks like in real life

You don’t need a kitchen overhaul or 25 ingredients in every meal. Focus on variety across the week, not every single plate. Start by noticing which foods you’re repeating and where you could swap something in.