UK-based physician Dr. Karan Rajan, an NHS surgeon and social media influencer, emphasized the importance of consuming a variety of fiber types for optimal gut health in an Instagram video posted on February 23, 2025. He recommended gradually increasing fiber intake to help the gut microbiome adapt effectively.

Dr. Rajan's comments were in response to a woman's video in which she stated, “I don't know if a majority of people know this, but fiber is what keeps you slim, and there are two different types of fiber – soluble and insoluble; and you want the insoluble fiber.”

In his response, Dr. Rajan clarified, “To enhance your gut health, it is essential to include three distinct types of fiber in your diet: soluble fiber, insoluble fiber, and resistant starch.”

Here's a breakdown of the 3 main types of fibre

He then went to explain each of them, saying:

1. Soluble fibre absorbs water and forms a biological jelly inside. It bulks up your poop, so it is juicy and soft; and it feeds bacteria in your large intestine, so they can poop out anything beneficial anti-inflammatory metabolites. In fact, soluble fibres like the one found in psyllium husk can actually improve IBS (Irritable Bowel Syndrome) symptoms.

2. Insoluble fibre acts like a rake to sweep through your digestive tract. It acts as a mild form of human drain cleaner.

3. Resistant starch is a carbohydrate that acts like a fibre to feed your gut bacteria. There are a few different types, but you can usually find them in unripe mangoes and green bananas or cooking and cooling carbohydrates like potatoes or rice.

Dr Karan Rajan added, “Most fibre-containing foods will contain at least two types of fibre. For example, in a kiwi, the skin is mostly insoluble fibre and the flesh is mostly soluble fibre. And if you like eating hairy fruits, you get both.”

Tips for increasing fibre intake

He then went on to list '3 basic rules of fibre newbies':

1. Figure out what works for you. Increase your fibre intake slowly. I suggest going no quicker than 5 grams a week.

2. If certain fibre-rich foods trigger your symptoms, see if it is high in fodmap.

3. Diversify your sources of fibre. This way, you can benefit from a range of different prebiotics, antioxidants and nutrients.

Including a variety of fiber types in your diet contributes to a healthy gut microbiome, encourages regular bowel movements, and lowers the likelihood of chronic diseases. Prebiotic foods are essential for sustaining gut health. Access the comprehensive gut health guide here to learn about the best prebiotic foods for achieving optimal wellness.

Read Also: Love Poha? Here’s Why It May Not Be as Healthy as You Thought

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