Pilates Wellness Wednesday. Fibre. The unglamorous workhorse nobody posts selfies about.

Whole food fibre sources on a kitchen table supporting digestion energy and consistent Pilates practice

Fibre matters for digestion, blood sugar control, cholesterol management, and bowel health. It also supports stable energy across the day, which affects training quality and recovery. If you move well but eat poorly, the system still struggles. Pilates teaches integration. Nutrition follows the same rule.

How much fibre you need? UK guidance for adults sits at around 30 grams per day. Most people fall well short. Many hover closer to 15 to 20 grams without realising. Symptoms often include bloating, constipation, energy dips, and unpredictable hunger.

Types of fibre and what they do? Fibre falls into two main categories. Both matter.

Soluble fibre This type absorbs water and forms a gel in the gut. It slows digestion and supports blood sugar balance. It also helps manage cholesterol.

Common sources include

• Oats

• Barley

• Lentils

• Beans

• Apples

• Citrus fruit

• Chia seeds

• Psyllium husk

Insoluble fibre: This type adds bulk to stool and supports regular bowel movement. It helps food move through the digestive tract.

Common sources include

• Wholegrain bread

• Brown rice

• Wholewheat pasta

• Nuts

• Seeds

• Vegetables with skins

• Bran

A balanced intake includes both. Focusing on only one type misses part of the job.

Food first. Always.Whole foods bring fibre alongside vitamins, minerals, and plant compounds. Vegetables, fruit, pulses, wholegrains, nuts, and seeds all contribute. Food also trains chewing, digestion, and satiety. Supplements lack those benefits.

Simple upgrades work best.:

• Add lentils to soup.

• Choose oats over refined cereals.

• Leave skins on vegetables where appropriate.

• Add seeds to yoghurt or porridge.

• Eat fruit whole, not juiced.

Supplements. When food intake falls short.Supplements serve a purpose for people struggling with intake, appetite, or gut tolerance. They also help during travel or disrupted routines.

Most evidence supports these options.

Psyllium husk: This sits top of the list. It offers soluble fibre, supports stool consistency, and suits many sensitive guts. Start low. Increase slowly. Always add water.

Inulin or chicory root fibre: This feeds gut bacteria. Some people tolerate it well. Others experience bloating. Dose control matters.

Ground flaxseed: This provides fibre plus fats. It supports bowel regularity. It also suits food use rather than capsules.

Avoid fibre supplements loaded with sweeteners or aggressive blends. More ingredients rarely means better results.

Practical guidanceIncrease fibre gradually over one to two weeks.Increase fluid intake alongside fibre.Watch gut response. Bloating signals excess speed or dose.Consistency beats intensity.

Pilates teaches patience and precision. Nutrition works the same way. Fibre supports the system quietly, daily, without drama. Your gut notices. Your energy follows.