Our gut microbiome, aka the trillions of bugs hanging out in our gut, are absolute fibre fanatics. And honestly, so are we here at Madame Tiger. Why? Because feeding your gut the good stuff (read: fibre) helps it do everything from digest food to stabilise blood glucose. So today, we’re breaking down why fibre matters, the different types to know, and some easy, everyday ways to sneak more of it into your meals, without compromising on taste.

But First… What Is Fibre?

Fibre is the indigestible part of plant-based foods, mostly found in fruits, veggies, legumes, seeds and grains. Here’s the science-y bit (we’ll keep it short): While your body breaks down other carbohydrates for energy, fibre skips digestion and takes a scenic route through your intestines and exits the body as waste, doing a whole lot of good on the way. 

The 4 Types of Fibre

Each type plays a different (but equally important) role in keeping your digestion happy. Let’s meet the dream team.

Soluble Fibre – The Fullness Factor

Soluble fibre is the one that dissolves in water to form a gel-like consistency in your gut. It slows down digestion, which means it can help you feel fuller for longer. Where to find it: oat bran, seed husks, psyllium, lentils.

Insoluble Fibre – The Gut Broom

This is the type of fibre that literally keeps things moving. It doesn’t dissolve in water, instead, it adds bulk to your stool and acts like a broom, sweeping waste through your digestive system.  Where to find it: The skins of fruits and veggies (hi kiwifruit!), whole grains, nuts and seeds.

Resistant Starch – The Slow Burner

Resistant starch is simply starch (long chain of carbohydrate) that resist digestion until it hits your large intestine where your gut bacteria have an absolute party. Where to find it: cooked and cooled potatoes, green bananas, rolled oats uncooked, and of course our faves, tiger nuts! 

Prebiotic Fibre – The Microbiome Booster

Prebiotics are like VIP fuel for your good gut bacteria. While all prebiotics are fibre, not all fibre is prebiotic—this stuff passes through your gut undigested and directly feeds your friendly microbes, helping them grow and thrive. Where to find it: Chickpeas, lentils, red kidney beans, fennel, green peas. 

How to Add More Fibre to Your Day (Without Even Trying)

Most Aussies are falling short on fibre, averaging around 20–25g per day, when we really need 25–30g to keep things ticking along nicely. But good news: getting more fibre doesn’t mean bland bran flakes or boring salads. Here are five easy (and actually delicious) ways to sneak more fibre into your day:

1. Top it off: Add a sprinkle of nuts or seeds to smoothies, brekkie bowls, or yoghurt for a fibre boost with crunch.
2. Don’t ditch the skin: When it makes sense, eat the skins on your fruits and veggies, like carrots, kiwifruit, potatoes, and even roasted pumpkin. 
3. Feeling snacky: Try popcorn, trail mix or seedy crackers that are naturally rich in fibre. 
4. Upgrade your carbs: When it suits the dish, go for wholegrain bread, pasta or rice to boost your fibre without sacrificing flavour. 
5. Bake with tiger nut flour: It’s naturally high in resistant starch and perfect for biscuits, muffins, or pancakes! 

A Quick Word on Hydration

As you up your fibre intake, don’t forget to drink plenty of water (aim for 2L a day). Fibre pulls water into the bowel, so staying hydrated helps things move smoothly and avoids bloating or constipation.

Finally, Fibre Is Your Gut's Best Friend

Whether you’re looking to improve your digestion, feel fuller for longer, or support a more balanced gut microbiome, fibre is the nutrient that delivers big. With delicious, gut-loving options like Madame Tiger’s tiger nut flour, adding more fibre to your daily routine is easier (and tastier) than ever. And as always, speak to your health care professional to get personalised nutrition advice.

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