The Science of Fibre: Why Your Gut Loves It

When we think about fibre, it’s easy to picture it as something a little old-fashioned — the thing our mothers or grandmothers told us to eat more of, usually in the form of bran flakes or brown bread. But modern science is showing us that fibre is far more powerful than a digestive aid. In fact, it is one of the most important nutrients for keeping your gut — and by extension, your whole body — in good health.

Fibre: More Than Roughage

Fibre is often described as “roughage” because it passes through the digestive tract largely undigested. Unlike proteins, fats, or sugars, your body doesn’t break it down for energy. Instead, it plays a different role. Fibre becomes food for your gut bacteria, particularly the beneficial species that keep the microbiome in balance.

As these bacteria ferment fibre, they produce compounds known as short-chain fatty acids (SCFAs). These SCFAs nourish the lining of your gut, strengthen the gut barrier, and reduce inflammation — benefits that extend far beyond digestion. Research even links SCFAs to improved immunity, better blood sugar control, and reduced risk of age-related diseases.

The Two Faces of Fibre

There are actually two main types of fibre, and your gut loves both:

• Insoluble fibre adds bulk and keeps food moving through the digestive tract. It’s found in foods like whole grains, nuts, seeds, and vegetables. This type of fibre supports regularity and helps prevent constipation.
• Soluble fibre dissolves in water to form a gel-like substance. This slows digestion, steadies blood sugar levels, and, crucially, provides fuel for beneficial gut bacteria. Soluble fibre is found in oats, beans, apples, chicory root, and honey.

A balanced diet should include both, but it’s soluble fibre that plays the starring role in feeding your microbiome.

Fibre and Midlife Health

For women in midlife and beyond, fibre becomes even more important. Hormonal changes, shifts in metabolism, and changes in gut bacteria during and after menopause can all affect digestion and overall wellbeing. A fibre-rich diet helps counter these changes by keeping the microbiome diverse and active, reducing bloating, and supporting steady energy levels.

Fibre also has another hidden benefit: it helps regulate appetite by keeping you feeling fuller for longer. This is particularly valuable when metabolism naturally slows with age, and maintaining a healthy weight becomes more challenging.

Everyday Ways to Boost Fibre

Adding fibre doesn’t need to mean overhauling your diet. Small shifts make a big difference: choosing whole fruit instead of juice, sprinkling seeds over salads, or swapping white rice for brown. Even adding a tablespoon of natural honey, rich in prebiotic compounds, can support beneficial bacteria. Chicory root fibre — found in foods and now in some innovative health products — is especially effective, as it directly nourishes the good bacteria in your gut.

Gut Health Honey: A Delicious Source of Prebiotic Fibre

At Just Bee, we’re passionate about making gut health simple and enjoyable. That’s why our new Gut Health Honey is infused with chicory root fibre — a natural prebiotic that feeds beneficial bacteria, improves regularity, and supports bowel function. Combined with acacia honey, probiotics, vitamin C, and kiwifruit powder, it’s a daily spoonful designed to make fibre part of your routine in the most delicious way possible.

Unlike supplements or capsules, Gut Health Honey slips seamlessly into your day: stirred into warm water, drizzled over porridge, or enjoyed straight from the spoon. Every serving gives your gut the fibre it craves, while also supporting your immune system and overall vitality.