Hi, I’m Anna. Fibre is often hailed as a digestive superfood, and for good reason—it keeps your gut moving, supports a healthy microbiome, and helps prevent stomach cramps and bloating. But, like many things in health, balance is key. While the right amount of fibre can help you feel light and comfortable, too much (or the wrong kind) can leave you feeling bloated, crampy, and sluggish.
I learned this lesson the hard way during my own journey to improve gut health. As Co-Founder of The SABI and a Product Developer, I’ve always been curious about how natural solutions can support well-being. But back when I was struggling with digestive issues, I thought the answer was simple: more fibre. I went all-in on high-fibre foods, convinced they would solve all my digestive woes. Instead, I found myself feeling more bloated than ever, with cramps that left me questioning what I was doing wrong.
It wasn’t until I started looking at the bigger picture—pairing the right kinds of fibre with proper hydration, mindful eating habits, and soothing support from The Digestive Herbata—that everything finally clicked. It wasn’t just about adding fibre; it was about creating balance in my digestive routine.
Here’s how fibre supports digestion, when it can cause problems, and how to find the sweet spot for your gut health—so you can feel lighter, more comfortable, and in tune with your body.
Why Fibre Is Essential for Gut Health
Fibre is a type of carbohydrate that your body can’t digest. Instead of being broken down and absorbed like other nutrients, it passes through your digestive system, where it plays a crucial role in keeping everything moving smoothly.
1. Fibre Promotes Regularity
Fibre adds bulk to your stool and helps food move through your digestive tract, preventing constipation—a major cause of bloating and cramping.
2. It Feeds Your Gut Microbiome
Certain types of fibre, known as prebiotics, act as food for the good bacteria in your gut. A healthy microbiome supports efficient digestion and reduces gas production.
3. Fibre Stabilises Blood Sugar Levels
By slowing the absorption of sugar into your bloodstream, fibre prevents blood sugar spikes that can lead to inflammation and digestive discomfort.
The Two Types of Fibre and How They Work
Not all fibre is created equal. Understanding the difference between soluble and insoluble fibre can help you choose the right balance for your gut.
Soluble Fibre
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What It Does: Dissolves in water to form a gel-like substance, slowing digestion and helping to regulate blood sugar.
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Sources: Oats, apples, carrots, flaxseeds, and beans.
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Benefits: Particularly helpful for people with diarrhoea or irregular bowel movements.
Insoluble Fibre
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What It Does: Adds bulk to stool and helps food pass through the digestive system more quickly.
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Sources: Whole grains, nuts, seeds, and vegetables like broccoli and cauliflower.
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Benefits: Prevents constipation and keeps your digestive system moving efficiently.
When Fibre Can Cause Bloating and Cramps
While fibre is essential for digestion, too much—or introducing it too quickly—can backfire. Here’s why:
1. Gas Production
As fibre ferments in your gut, it produces gas. This is a natural process, but excess fibre can lead to uncomfortable bloating and cramping.
2. Lack of Hydration
Fibre needs water to work effectively. Without enough hydration, fibre can harden in your digestive tract, causing constipation and worsening bloating.
3. Overloading on High-FODMAP Foods
Some high-fibre foods, like beans and certain vegetables, are also high in FODMAPs (fermentable carbs that can cause gas and bloating in sensitive individuals).
How to Incorporate Fibre Without the Discomfort
Finding the right balance of fibre is all about pacing yourself and paying attention to your body’s signals. Here are my tips for success:
1. Increase Fibre Gradually
If your diet is currently low in fibre, start small and increase your intake over a few weeks.
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Tip: Add an extra serving of fruits or vegetables to one meal a day, then gradually build from there.
2. Pair Fibre with Hydration
Water is fibre’s best friend. Drinking plenty of water helps fibre move through your digestive system smoothly.
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Tip: Aim for at least 8–10 glasses of water a day, and consider pairing high-fibre meals with a cup of The Digestive Herbata for extra digestive support.
3. Mix Soluble and Insoluble Fibre
A balance of both types of fibre ensures that your digestive system gets the benefits of regularity and microbiome support without overwhelming it.
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Example: Pair oatmeal (soluble fibre) with a side of spinach or nuts (insoluble fibre).
4. Choose Low-FODMAP High-Fibre Foods
If you’re sensitive to FODMAPs, opt for fibre-rich foods that are less likely to trigger bloating, like:
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Bananas.
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Zucchini.
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Quinoa.
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Strawberries.
5. Support Your Gut with Herbal Remedies
Herbal teas can help counteract the bloating and gas that sometimes come with fibre-rich meals. The Digestive Herbata contains:
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Cinnamon and Cardamom: To stimulate digestion and reduce gas.
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Holy Basil: To soothe stress-related bloating.
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Stinging Nettles: A natural diuretic that helps ease water retention.
When to Seek Help
If you’re experiencing persistent bloating, cramping, or irregular bowel movements despite balancing your fibre intake, it’s worth consulting a healthcare provider. Chronic symptoms may point to underlying issues like irritable bowel syndrome (IBS), food intolerances, or other digestive disorders.
Small Changes, Big Impact
Fibre is a cornerstone of gut health, but balance is key. By increasing your intake gradually, staying hydrated, and choosing the right kinds of fibre for your body, you can prevent bloating and cramping while supporting your overall digestion.
Start small: add an extra handful of greens to your lunch, sip on The Digestive Herbata after meals, and tune in to how your body responds. Over time, these daily habits can make all the difference in how you feel—light, comfortable, and in balance.
References
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"The Benefits and Challenges of Dietary Fibre" - Advances in Nutrition
https://academic.oup.com/advances -
"Fibre and Its Role in Digestive Health" - National Library of Medicine
https://pubmed.ncbi.nlm.nih.gov/ -
"The Gut Microbiome and Prebiotic Fibre" - Nature Reviews Gastroenterology
https://www.nature.com/ -
"Low-FODMAP Diets for IBS and Bloating Relief" - Journal of Gastroenterology and Hepatology
https://onlinelibrary.wiley.com/
HORMONAL & PROUD
Created as a brand to help women navigate the toughest moments in pregnancy, childbirth, postpartum — and practically every stage of life –– The SABI aims to change the narrative around our hormones from one of taboo, embarrassment, and loneliness to awareness and pride. As more than a wellness brand, The SABI offers a carefully-crafted line of products to carry you through your hormonal journey, including rituals, supportive tools, and ancient herbal remedies that have been tested time and time again by women and now come backed by medicine. The SABI is a blend of science and nature conceived by women who have experienced the joys and deep struggles of bringing a child into the world, the pains of a heavy, difficult period, miscarriage, and difficulty conceiving.
We offer you an invitation to get to know your body and its cycles better –– an invitation to really understand what is going on inside. Learn to use your hormonal cycle to your advantage no matter your stage of life, and know that you can support and balance your hormone levels. Look for the right sources of information. Know that there is help, and know that you’re supported.
DISCLAIMER
The SABI blog and articles are not meant to instruct or advise on medical or health conditions, but to inform. The information and opinions presented here do not substitute professional medical advice or consultations with healthcare professionals for your unique situation.
