Fibre
The indigestible part of plant foods that feeds gut bacteria and supports digestive regularity.
Recommended intake
25–38g/day depending on age and sex.
Deficiency signs
- • Constipation
- • Less diverse gut microbiome
- • Blood sugar swings
Food sources
- • Vegetables
- • Whole grains
- • Legumes
- • Fruit with skin
Evidence note
Strong evidence for digestive, cardiovascular and metabolic health.