When people think about fibre, they often assume it's all the same. In reality, dietary fibre falls into two main categories: soluble fibre and insoluble fibre. While both are important for overall health, they work in different ways and offer different benefits.

Eating a variety of fibre-rich foods helps support digestion, heart health, blood sugar control and a healthy gut microbiome. Understanding the role of each type of fibre can help you make more informed food choices.

What is Dietary Fibre?

Dietary fibre is the part of plant foods that isn't fully digested by the body. Instead of being broken down and absorbed like fats, proteins or carbohydrates, fibre travels through the digestive system where it performs a range of beneficial functions.

The NHS recommends that adults aim for around 30g of fibre per day, yet most people in the UK consume significantly less.

What is Soluble Fibre?

Soluble fibre dissolves in water to form a gel-like substance in the digestive system. This gel slows digestion and can help regulate the absorption of nutrients.

Benefits of Soluble Fibre

Soluble fibre may help to:

  • Support healthy digestion
  • Help maintain normal blood cholesterol levels as part of a healthy diet
  • Slow the release of sugars into the bloodstream
  • Feed beneficial gut bacteria
  • Increase feelings of fullness after eating
Foods Rich in Soluble Fibre

Good sources include:

  • Oats
  • Barley
  • Apples
  • Citrus fruits
  • Beans
  • Lentils
  • Peas
  • Psyllium husk
  • Chia seeds
  • Flaxseed
What is Insoluble Fibre?

Insoluble fibre does not dissolve in water. Instead, it adds bulk to stool and helps food move through the digestive tract more efficiently.

Because of this, insoluble fibre is often associated with maintaining regular bowel movements and supporting digestive health.

Benefits of Insoluble Fibre

Insoluble fibre can help:

  • Promote regular bowel movements
  • Support digestive health
  • Add bulk to stools
  • Reduce transit time through the digestive system
  • Contribute to overall gut health when eaten as part of a balanced diet
Foods Rich in Insoluble Fibre

Common sources include:

  • Wholegrain bread
  • Brown rice
  • Wheat bran
  • Nuts
  • Seeds
  • Potatoes with the skin on
  • Broccoli
  • Cauliflower
  • Green beans
  • Hemp protein
  • Hemp seed flour
Which Type of Fibre is Better?

The simple answer is both.

Rather than choosing one over the other, a healthy diet should include a balance of soluble and insoluble fibre from a wide variety of plant foods.

Each type performs different functions, and together they support healthy digestion and overall wellbeing.

Where Does Hemp Fit In?

Hemp is a naturally fibre-rich crop, particularly when minimally processed.

Products such as hemp protein and hemp flour provide valuable amounts of insoluble fibre, helping to increase daily fibre intake while also supplying plant-based protein.

Because hemp foods are whole-food ingredients, they can be an easy way to add both nutrition and texture to meals.

Try adding hemp protein to:

  • Smoothies
  • Overnight oats
  • Porridge
  • Pancakes
  • Energy balls
  • Homemade bread
  • Muffins
Signs You May Need More Fibre

Many people don't realise they're falling short of the recommended daily intake.

You may benefit from increasing fibre if you:

  • Rarely eat wholegrains
  • Eat few fruits and vegetables
  • Experience occasional constipation
  • Often rely on processed foods
  • Don't regularly eat legumes, seeds or nuts

When increasing fibre intake, it's important to do so gradually and drink plenty of water to allow your digestive system to adapt.

How Much Fibre Do You Need?

Current UK guidance recommends:

  • Adults: 30g per day
  • Teenagers (16–18 years): 30g
  • Children (11–16 years): 25g
  • Children (5–11 years): 20g

Most adults consume only around 18–20g daily, leaving plenty of room for improvement.

Tips for Increasing Fibre Naturally

Small changes can make a big difference:

  • Choose wholegrain bread instead of white.
  • Add hemp protein to your morning smoothie.
  • Sprinkle hemp seeds over salads and yoghurt.
  • Include beans or lentils in soups and stews.
  • Snack on fruit, nuts and seeds.
  • Leave the skins on potatoes where possible.
  • Eat a variety of vegetables every day.
Frequently Asked Questions
Is insoluble fibre better than soluble fibre?

Neither is better—they perform different roles in the body. A healthy diet should include both types of fibre.

Is hemp protein high in fibre?

Yes. Depending on the variety, hemp protein is naturally rich in dietary fibre, particularly insoluble fibre, making it an excellent choice for people looking to increase both protein and fibre intake.

Can you eat too much fibre?

Increasing fibre too quickly may cause temporary bloating or digestive discomfort. It's best to increase your intake gradually while drinking plenty of water.

Which foods contain both soluble and insoluble fibre?

Many plant foods contain a mixture of both types, including oats, beans, fruits, vegetables and seeds. Eating a varied diet is the easiest way to achieve a healthy balance.

Final Thoughts

Both soluble and insoluble fibre are essential components of a healthy diet. While soluble fibre helps support cholesterol management, blood sugar control and gut bacteria, insoluble fibre promotes regular digestion and adds bulk to stools.

By eating a wide range of fibre-rich foods—including wholegrains, fruit, vegetables, legumes and naturally fibre-rich hemp products—you can move closer to the recommended daily fibre intake while supporting your overall health.