Dietary fibre, found in fruits, vegetables, whole grains, and legumes, plays a pivotal role in maintaining digestive health and reducing the risk of chronic diseases. It is classified into two types: soluble and insoluble fibre.

• Soluble fibre - dissolves in water to form a gel-like substance, helping to lower blood glucose and cholesterol levels
• Insoluble fibre - does not dissolve in water and helps to add bulk to the stool, facilitating regular bowel movements

A diet rich in dietary fibre has been associated with a lower risk of heart disease, diabetes, obesity, and certain types of cancer, such as colorectal cancer. Fibre's role in promoting satiety can also assist in weight management by reducing overall calorie intake. Additionally, fibre supports a healthy gut microbiome, which is crucial for immune function and overall health.

Whole grains, such as wheat, rice, oats, barley, and quinoa, retain all parts of the grain — the bran, germ, and endosperm — providing a rich source of dietary fibre, vitamins (notably B vitamins), minerals (such as iron, magnesium, and selenium), and phytochemicals. Also, whole grains have a low glycaemic index, which helps in the regulation of blood sugar levels, making them particularly beneficial for individuals with diabetes. The inclusion of whole grains in the diet is also associated with improved gut health due to their prebiotic properties, nourishing the beneficial bacteria in the gut microbiome.