Fibre is often touted as an essential nutrient for promoting digestive health. The gut microbiome serves as a critical foundation for overall health, fundamentally influencing skin condition, immune function, and overall well-being through complex inflammatory and metabolic pathways.[1] 

Our gut directly impacts skin health by regulating inflammation, and supporting nutrient absorption, while simultaneously modulating immune responses, mental health, hormonal balance, and metabolic functions.[2] 

What is Fibre? 

Fibre is a type of carbohydrate that the human body cannot digest or absorb. It comes in two main forms: soluble fibre and insoluble fibre. 

Soluble fibre dissolves in water, forming a gel-like substance as it passes through the digestive tract. 
Insoluble fibre, on the other hand, does not dissolve in water. It adds bulk to stool and helps food move more quickly through the intestines, preventing constipation.
Both soluble and insoluble fibres play crucial roles in maintaining gut health, but they also have some unique benefits[3] 

Benefits of Soluble Fiber:



1. Supporting the growth of good bacteria

The primary way fibre benefits gut health is by acting as food for the trillions of beneficial bacteria that reside in your digestive system. These gut microbes, collectively known as the gut microbiome, rely on fibre as their primary source of fuel. [9] 

2. Production of anti-inflammatory short-chain fatty acids (SCFAs)

When you consume fibre-rich foods, the fibre molecules make their way to the large intestine, where the gut bacteria ferment and break them down. This fermentation process produces SCFAs, which have anti-inflammatory properties and help maintain the integrity of the gut lining. 
(The gut lining is a thin, selective barrier in the intestines that controls nutrient absorption and prevents harmful substances from entering the bloodstream, serving as the body's crucial first line of digestive defence.)[10] 

A gut microbiome that lacks sufficient fibre can become imbalanced, leading to dysbiosis i.e. an overgrowth of harmful bacteria. This can contribute to a variety of digestive troubles, such as bloating, gas, constipation, and even more serious conditions like irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD). [11] 

As a side note, soluble fibre also helps in Blood Sugar Regulation (by slowing down glucose absorption) and the management of cholesterol, which have far-reaching effects on our overall health. [5,6]  

Benefits of Insoluble Fiber: 


1. Digestive System Regulation
Insoluble fibre is crucial in promoting regular bowel movements, preventing constipation, supporting overall digestive tract health, and enabling efficient waste elimination. [3]  

2. Disease Prevention
Insoluble fibre plays a protective role in reducing the risk of colorectal cancer, maintaining digestive system integrity, preventing diverticular disease, and mitigating inflammation within the digestive tract. [3] 

Sources of Fibre: 
To ensure you're getting enough fibre, focus on consuming a variety of high-fibre foods, such as:
1. Whole grains (oats, quinoa, brown rice, whole wheat)
2. Fruits & Vegetables 
3. Nuts and seeds 

By incorporating these fibre-rich foods into your diet, you can help nourish the beneficial bacteria in your gut and support overall digestive health.

Optimal Fibre Intake
Recommended daily intake: Adult men & women: 25-30 grams [13] 
Notably, soluble fibre intake remains low in the Indian diet, with <2.3% of the population consuming adequate fruits and vegetables. [12]

Fibre Supplements 

If you're struggling to meet your daily fibre needs through diet alone, fibre supplements can be a helpful addition. Some popular fibre supplement options include:

1. Psyllium husk
2. Fenugreek extract
3. Inulin
4. Wheat bran

When choosing a fibre supplement, be sure to start with a lower dose and gradually increase it to avoid potential digestive discomfort, such as gas or bloating. It's also a good idea to consult with your healthcare provider to determine the right supplement and dosage for your individual needs.

Conclusion
Fibre is an essential nutrient that plays a vital role in maintaining a healthy gut microbiome. By feeding the beneficial bacteria in your digestive system, fibre helps improve digestion, reduce inflammation, and support overall wellness. 

Incorporating a variety of fibre-rich foods into your diet, or considering a fibre supplement if needed, can help you reap the many benefits of a well-nourished gut.

Remember, a happy gut equals a happy you!

References: 
Conlon, Michael A., and Anthony R. Bird. "The Impact of Diet and Lifestyle on Gut Microbiota and Human Health." Nutrients, vol. 7, no. 1, 2014, pp. 17-44. doi:10.3390/nu7010017.
De Pessemier, Britta, et al. "Gut-Skin Axis: Current Knowledge of the Interrelationship between Microbial Dysbiosis and Skin Conditions." Microorganisms, vol. 9, no. 2, 2021, p. 353. doi:10.3390/microorganisms9020353.
Barber, Thomas M., et al. "The Health Benefits of Dietary Fibre." Nutrients, vol. 12, no. 10, 2020, p. 3209. doi:10.3390/nu12103209.
Giuntini, Eliana Bistriche, et al. "The Effects of Soluble Dietary Fibers on Glycemic Response: An Overview and Future Perspectives." Foods (Basel, Switzerland), vol. 11, no. 23, 2022, p. 3934. doi:10.3390/foods11233934.
Soliman, Ghada A. "Dietary Fiber, Atherosclerosis, and Cardiovascular Disease." Nutrients, vol. 11, no. 5, 2019, p. 1155. doi:10.3390/nu11051155.
Reynolds, Andrew N., et al. "Dietary Fibre in Hypertension and Cardiovascular Disease Management: Systematic Review and Meta-Analyses." BMC Medicine, vol. 20, no. 1, 2022, p. 139. doi:10.1186/s12916-022-02328-x.
Guan, Zhi-Wei, et al. "Soluble Dietary Fiber, One of the Most Important Nutrients for the Gut Microbiota." Molecules (Basel, Switzerland), vol. 26, no. 22, 2021, p. 6802. doi:10.3390/molecules26226802.
Lattimer, James M., and Mark D. Haub. "Effects of Dietary Fibre and Its Components on Metabolic Health." Nutrients, vol. 2, no. 12, 2010, pp. 1266-1289. doi:10.3390/nu2121266.
Deleu, Sara, et al. "Short Chain Fatty Acids and Its Producing Organisms: An Overlooked Therapy for IBD?" eBioMedicine, 2024.
Hrncir, Tomas. "Gut Microbiota Dysbiosis: Triggers, Consequences, Diagnostic and Therapeutic Options." Microorganisms, vol. 10, no. 3, 2022, p. 578. doi:10.3390/microorganisms10030578.
Options.” Microorganisms vol. 10,3 578. 7 Mar. 2022, doi:10.3390/microorganisms10030578  
Motwani, Meghna S., et al. "Dietary Macronutrient and Micronutrient Intake Among Corporate Employees Aged 30 to 40 Years Residing in Mumbai, India." Food and Nutrition Journal, vol. 12, no. 2, 2024.
ICMR-NIN Expert Group on Nutrient Requirement for Indians. Recommended Dietary Allowances (RDA) and Estimated Average Requirements (EAR) - 2020.