Dietary fibre: complete guide, benefits and supplements for a healthy gut

Dietary fibre plays a key role in digestive well-being, bowel regularity and maintaining a balanced diet. More and more people are choosing fibre supplements for constipation or bloating, or simply to increase their daily intake, especially when diet alone is not enough.

In this article we look at:

• what fibre is
• what types exist
• fibre-rich foods
• which fibres to avoid if you are sensitive
• which fibres help the gut
• a final focus on some supplements on the market

What is dietary fibre?
Dietary fibre consists of plant components that the body cannot digest. It passes through the stomach and small intestine without being absorbed and reaches the colon, where it performs functions that are useful for:

• intestinal transit
• stool consistency
• the feeling of fullness
• the balance of the gut flora
• digestion

Not all fibres, however, work in the same way.

Soluble and insoluble fibre: the differences
Fibre is divided mainly into two categories.

1. Soluble fibre
It dissolves in water, forming viscous solutions or gels.
It is found in: oats, pulses, apples, citrus fruit, barley.

Main benefits of soluble fibre:

• supports regular digestion
• helps improve stool consistency
• modulates the absorption of nutrients
• contributes to the feeling of fullness (especially viscous fibres)

It is often at the heart of fibre supplements for constipation.

2. Insoluble fibre
It does not dissolve in water and passes quickly through the gut.
It is found in:

• wheat bran
• wholegrain cereals
• leafy vegetables
• seeds
• nuts

Main benefits of insoluble fibre:

• increases stool bulk
• supports intestinal transit
• useful for people with occasional constipation

Many people combine soluble and insoluble fibre for a complete action.

Fibre-rich foods
To increase your fibre intake naturally, it helps to include in your daily diet:

• pulses (lentils, chickpeas, beans)
• fresh fruit (apples, pears, berries)
• nuts and dried fruit
• wholegrain cereals
• vegetables such as broccoli, artichokes and fennel
• chia and flax seeds

When diet is not enough, you can turn to fibre supplements, chosen according to your personal needs.

Which fibres should you avoid?
Not all fibres are suitable for everyone.
Some fibres can cause discomfort if they:

• ferment too quickly
• produce excess gas
• cause bloating or cramps

Among the potentially more "delicate" fibres are:

• inulin
• FOS (fructo-oligosaccharides)
• some highly fermentable pectins

These are not harmful, but they may be poorly tolerated by people with a sensitive gut.

Which fibres help the gut?
The best fibres for digestive comfort are generally:
✔️ Slow-fermenting soluble fibres
They support more natural regularity and produce less gas.
✔️ Balanced insoluble fibres
Useful for improving stool consistency and supporting transit.
✔️ Viscous fibres such as glucomannan
Which increase fullness and support appetite control.

Focus on Volchem® products: Gutifiber and Glucoman®

Gutifiber – with Nutriose® soluble fibre (from maize)
Gutifiber contains Nutriose®, a soluble maize fibre characterised by:

• slow fermentation, for high tolerability
• support for bowel regularity
• an increased daily fibre intake
• a neutral taste and excellent solubility
• simple daily use (just one dose a day)

Nutriose® fibre is ideal for anyone looking for a gentle, non-irritating supplement that is useful for gut well-being, especially during periods of large meals or irregular eating.

Glucoman® – high-viscosity glucomannan
Volchem® Glucoman® contains glucomannan, a very high-viscosity soluble fibre that:

• absorbs a lot of water
• forms a gel that promotes a feeling of fullness
• helps modulate the absorption of nutrients
• must be taken with plenty of water
• in the context of an energy-restricted diet, contributes to weight loss only at the recommended doses (EFSA claim)

It is ideal for anyone who wants to increase fullness and support control of calorie intake.

Which one to choose?
For regularity and gut comfort → Gutifiber® (Nutriose®)
For fullness and weight support → Glucoman® (glucomannan)
For a combined approach → both can be used, gradually and mindfully.

Conclusions
Dietary fibre is an essential ally for digestive well-being. Choosing the right fibres means:

• improving regularity
• supporting digestion
• reducing bloating and discomfort
• helping fullness thanks to viscous soluble fibres

Volchem® Gutifiber and Glucoman® are two different but complementary solutions: one for everyday gut comfort, the other for appetite management.