Fibre is having a moment, a well-deserved one at that, but here’s the thing many don’t mention; eating more fibre is not always the answer and the type of fibre you eat matters just as much as the amount. If you have ever gone heavy on the chickpeas or repeatedly downed a fibre supplement and wound up bloated, crampy, or running to the bathroom, you might already know this firsthand.
Fibre is highly individual. Age, gut health, and even your stress levels all play a role in how well you tolerate and absorb it. Let’s break it down.
Soluble fibre dissolves in water to form a gel-like substance in your gut. It slows digestion, helps stabilize blood sugar, and feeds beneficial bacteria. You will find it in oats, flaxseed, sweet potatoes, carrots, and legumes. This type of fibre is generally gentler on the digestive system.
Insoluble fibre does not dissolve, alternatively, it adds bulk to stool and helps move things along, which is great for regularity but can be too stimulating for people with sensitive or inflamed guts. Examples of insoluble fibre include wheat bran, raw vegetables, and whole grains.
While most whole foods contain both, the real goal is finding your personal sweet spot.
Younger adults generally tolerate higher amounts of both fibre types but even in your 20s and 30s, overloading on insoluble fibre without enough water can cause issues.
In your 40s and 50s, digestive enzyme production naturally begins to slow. Soluble fibre becomes especially valuable here since it supports the beneficial bacteria that help fill the gap.
Hormonal changes, particularly around perimenopause, can also make the gut more reactive, so listening to your body matters more than ever.
For those 60 and beyond, gut motility tends to slow and the microbiome becomes less diverse. Gentle, soluble fibre sources like cooked vegetables, sweet potato, and oats are often better tolerated than raw or high-roughage options.
If you have IBS, SIBO, colitis, or generally reactive digestion, the standard advice of “eat more fibre” can backfire.
Certain soluble fibres, like inulin and FOS (found in garlic, onion, and many prebiotic supplements), are high-FODMAP and can feed the wrong bacteria, worsening bloating and pain.
Insoluble fibre in large amounts can be too abrasive on an already inflamed gut lining. In these cases, the approach should be low and slow. Cook your vegetables well, peel your fruit, and avoid fibre supplements until the gut has had a chance to calm down.
Shorba Bone Broth works beautifully alongside a fibre-rich diet because it does something fibre cannot.
It soothes and repairs.
The collagen and gelatin in a slow-simmered bone broth coat the gut lining, supporting the mucosal layer that keeps irritants out and nutrients in.
The glycine in bone broth also supports stomach acid production, which helps you actually break down and absorb the nutrients from high-fibre foods. And because Shorba is crafted without onion or garlic, it is safe for low-FODMAP diets and those with sensitive stomachs who are working to reintroduce fibre slowly.
Sweet potato is one of the most gut-friendly fibre sources out there. It’s rich in soluble fibre and easy to digest when cooked well. Poaching them in Shorba Bone Broth takes it a step further.
The broth infuses the sweet potato with minerals and collagen while the gentle cooking process breaks down the fibre just enough to make it easier on digestion.
You can serve broth-poached sweet potatoes as a side dish, mash into soups, or eat straight out of the pot. No extra seasoning is needed since the broth is already spiced with Ayurvedic turmeric and calming herbs.
More fibre is not always better fibre.
The key is knowing your body, your age, and your gut’s current state, then choosing fibre sources that work with your digestion rather than against it.
Pairing fibrous foods with Shorba Bone Broth is one of the simplest ways to get the benefits of fibre without the discomfort. Nourish the lining, feed the microbiome, and let your gut do what it does best.
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