Why Fibre is Essential for Health and Performance

When people think about nutrition for muscle growth, gut health, and fat loss, protein, carbs, and fats usually steal the spotlight. But there’s one nutrient that often gets overlooked... fibre. It plays a huge role in digestion, metabolism, and overall health, and making sure you're getting enough can be a game-changer.

What is Fibre?

Fibre is a type of carbohydrate that your body can’t fully digest. Unlike other carbs, it passes through your digestive system, helping things run smoothly along the way. There are two main types of fibre:

1. Soluble Fibre , Dissolves in water to form a gel-like substance, helping to slow digestion, regulate blood sugar, and lower cholesterol. Found in oats, legumes, and fruits like apples and citrus.

2. Insoluble Fibre – Doesn’t dissolve in water and adds bulk to stools, keeping digestion on track and preventing constipation. Found in whole grains, nuts, seeds, and vegetables.

Why Fibre Matters for Your Health and Performance

1. Supports Gut Health

Your gut plays a massive role in both overall health and performance. Fibre feeds the good bacteria in your gut, promoting a healthy microbiome. This helps with digestion, boosts immunity, and reduces inflammation, key for muscle recovery and athletic performance.

2. Improves Digestion and Keeps You Regular

Nobody likes digestive issues. Fibre helps keep your digestion running smoothly by preventing constipation and adding bulk to your stool. A well-functioning gut means better nutrient absorption, which is crucial for building muscle and staying energised.

3. Helps Stabilise Blood Sugar Levels

Soluble fibre slows down the absorption of carbs, preventing blood sugar spikes and crashes. This helps with energy levels, keeps cravings in check, and supports fat loss and body re-composition.

4. Keeps You Fuller for Longer (Great for Fat Loss)

Fibre-rich foods are super filling, which helps keep hunger in check and makes it easier to stick to your nutrition plan. If you’re trying to lose fat, increasing your fibre intake is a smart move to help manage appetite without cutting essential nutrients.

5. Supports Heart Health

Studies show that fibre helps lower LDL (bad) cholesterol levels, reducing the risk of heart disease. Since cardiovascular health plays a key role in endurance, longevity, and overall fitness, getting enough fibre is a no-brainer.

How Much Fibre Do You Need?

Most people don’t get enough fibre. The recommended daily intake is 25-30g per day, but if you're active, you might need even more. Not sure what’s right for you? Precision Applied coaches can help you determine your ideal fibre intake as part of a tailored nutrition plan to match your goals.

Best Sources of Fibre

To hit your daily fibre target, include plenty of these high-fibre foods in your diet:

• Whole Grains – Oats, brown rice, quinoa, whole wheat bread and pasta
• Legumes – Lentils, chickpeas, black beans
• Fruits – Berries, apples, pears, bananas
• Vegetables – Broccoli, carrots, spinach, sweet potatoes
• Nuts & Seeds – Chia seeds, flaxseeds, almonds

Easy Ways to Get More Fibre

• Start your day with oats or wholegrain toast
• Add beans or lentils to meals like salads or stir-fries
• Snack on fruit, nuts, or wholegrain crackers
• Swap white rice for brown rice or quinoa
• Load up your plate with a variety of vegetables at every meal

Final Thoughts

Fibre isn’t just about digestion. It’s a key part of gut health, fat loss, muscle growth, and overall performance. Making small changes to increase your fibre intake can have a big impact on your energy levels, appetite control, and long-term health.

At Precision Applied, we simplify nutrition and training so you don’t have to figure it all out on your own. Whether you want to optimise performance, gut health, or weight management, our expert coaches provide science-backed, personalised guidance to help you reach your goals. Book a free consult today, and let’s build a plan that works for you.