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If food moved like traffic, fibre would be the green light pushing everything forward. Often an afterthought, fibre not only regulates flow—it also helps us feel full, supporting better weight management. But are you getting enough? And just as important, are you getting both types?
In edition #124, here’s the Fibre Fix.
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Which fibre-rich food is your MVP🥇?
👁️ OVE’S GUIDE TO
EATING FIBRE
The Fibre Timing Fix: What to Eat, When & Why
In 430 BC, Hippocrates wrote about the benefits of coarse bread on digestion — unknowingly referring to dietary fibre. Fast forward to today: fibre remains one of the most overlooked tools in optimizing gut health, blood sugar, energy, and even weight management.
🧠 Fibre is Not One Thing
There are two main types of fibre—each with a different role and best time to eat them.
🔵 Soluble Fibre
The Slow-Down Artist ⚠️
When to eat: Morning or before high-carb meals
How: Dissolves in water and forms a gel
Why:
Slows digestion
Balances blood sugar
Keeps you full longer
Feeds gut bacteria
Supports better heart health ❤️
Top Sources:
Oats, chia seeds, flax, lentils, black beans, apples, citrus, psyllium 🥣 🍏 🫘
🟠 Insoluble Fibre
The Mover 🚙
When to eat: Later meals or with heavier foods
How: Doesn’t dissolve in water; passes through undigested
Why:
Adds bulk
Speeds up digestion
Prevents constipation
Reduces bloating
Aids weight management ⚖️
Top Sources:
Whole grains, veggie skins, carrots, zucchini, nuts, seeds, brown rice 🍚 🌾
🥗 The Fibre Food Code
Split your plate with purpose. Here’s your cheat sheet:
✅ Soluble-Rich Picks (Dissolves in water)
🌾 Grains: Oats, barley
🍊 Fruits: Apples, oranges, bananas, berries
🌱 Seeds: Chia, flax, psyllium
🫘 Legumes: Lentils, black beans, chickpeas
✅ Insoluble-Rich Picks (Does not dissolve in water)
🥕 Veggies: Broccoli, carrots, kale, zucchini, cabbage
🍚 Grains: Brown rice, quinoa, bulgur, whole wheat
🥜 Nuts & Seeds: Almonds, sunflower seeds
🥒 Skins/Peels: Potato, cucumber, bell pepper
📌 Most plant foods contain both types — it’s the ratio and timing that unlocks the benefits.
📏 How Much Fibre Do You Need?
Group | Recommended Daily Fibre Intake |
|---|---|
Men (19–50 yrs) | 38 g/day |
Women (19–50 yrs) | 25 g/day |
Men (51+) | 30 g/day |
Women (51+) | 21 g/day |
⛔ Most people get less than 15g/day.
🔁 Goal: Build up slowly over 1 to 2 weeks. Start with whole foods before jumping to supplements.
💊 What About Supplements?
✔️ Good options
Psyllium husk (great for soluble fibre and gut health)
Partially hydrolyzed guar gum (PHGG) (gentle on the stomach)
Acacia fibre (prebiotic, dissolves well)
⚠️ Be mindful of:
Gas/bloating if added too quickly
Dehydration — fibre needs water to work
Interactions with meds — take fibre 1 hour before or 2 hours after
💧 Pair with 2 to 3 litres (8 to 12 cups) of water per day.
🧪 Why It Works
Soluble fibre slows digestion and feeds good gut bacteria (prebiotics).
Insoluble fibre keeps your gut moving and removes waste efficiently.
🧠 A healthy gut = clearer thinking, stronger immunity, and better blood sugar control.
🥊 Athlete’s Edge: Fibre for Cutting Weight
During a cut, fibre strategy becomes a competitive advantage.
🔥 1 to 2 Days Before Weigh-In
Lower both soluble and insoluble fibre
Skip beans, grains, raw veggies
Choose low-residue options: white rice, peeled fruit, lean proteins
🏋️♂️ During Camp
Morning: Add chia, oats, or apples (soluble = longer satiety)
Evening: Use broccoli, spinach, or rice (insoluble = smoother digestion)
Why this matters:
✅ Reduces gut weight
✅ Prevents last-minute bloat
✅ Keeps digestion regular during intense training
🔁 In Summary
Fibre isn’t just for digestion — it’s timing fuel for your brain, metabolism, and performance.
⏰ Eat soluble when you want to slow down.
🚀 Eat insoluble when you want to move things along.
And always hydrate. Fibre without water is like sports without movement: stiff, stuck, and going nowhere.
🧠 MINDFUL SESSION
TRACK YOUR FIBRE
📲 Ready to Experiment?
Try This: 🧠 Track your fibre for 3 days:
Type (soluble vs. insoluble)
Timing (morning, midday, evening)
Result (fullness, bloating, energy)
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You’re why I spend hours researching and crafting these editions so you can read more OVE’s Guide so you can digest food easier and improve your gut health.
Until Next Edition,
Coach DC
OVE’S GUIDE 👁️
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The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical or licensed advice. Please get in touch with your healthcare professional for medical advice specific to your health needs.