The Importance of a High-Fibre Diet

(and How Flush GBI Helps You Boost Your Intake)

What is fibre?

Dietary fibre is a form of non-digestible carbohydrate found in plants. It comes in two key forms — soluble and insoluble.

• Soluble fibre comes from the inside of plants. It dissolves in water, ferments in the gut, and forms a gel-like substance that helps regulate digestion.

• Insoluble fibre is found in the skins of plants. It doesn’t dissolve in water but adds bulk to stool, keeping bowel movements regular and preventing constipation.

Together, these fibres play a crucial role in keeping your gut, heart, and metabolism in balance.

How fibre keeps us healthy

1. Gut health

When fibre ferments in the colon, it produces short-chain fatty acids (SCFAs) like butyrate. These compounds:

• Support digestion and immunity

• Reduce inflammation

• Strengthen the brain–gut connection

Meanwhile, insoluble fibre bulks and softens stool, reducing constipation, hemorrhoids, and diverticular disease.

💡 Flush GBI was designed with this principle in mind — delivering a concentrated fibre-rich flush that restores bowel regularity and supports a clean, healthy gut environment.

2. Heart health

Soluble fibre binds to cholesterol molecules in the small intestine, preventing their absorption. This helps reduce cholesterol levels and lowers the risk of coronary heart disease.

3. Blood sugar management

Because soluble fibre slows carbohydrate digestion, it ensures glucose is released gradually into the bloodstream. This helps manage insulin demand and keeps blood sugar steady.

4. Weight management

By slowing gastric emptying (how fast food leaves the stomach), fibre helps you feel fuller for longer, reducing overeating and supporting a healthy weight.

5. Cancer and chronic illness prevention

A healthy microbiome, fuelled by fibre, helps lower chronic disease risk. Butyrate — one SCFA produced by fibre fermentation — has demonstrated anti-cancer effects, including inhibiting tumour growth and promoting natural cell death in abnormal cells. High-fibre diets are strongly associated with a lower risk of colorectal cancer.

How much fibre do we need?

• Recommended intake: 14g of fibre for every 1,000 calories (25–38g/day for adults).

• Reality check: 95% of Americans and 91% of UK adults fall short, often eating less than half the recommended amount.

Practical examples of fibre in a day:

• Breakfast: ½ cup raspberries (4g) + ½ oz pumpkin seeds (2.6g)

• Snack: 2 cups air-popped popcorn (3.8g)

• Lunch: Whole wheat tortilla (2.9g) + ½ cup black beans (7g) + 1 bell pepper (2g)

• Snack: Apple (4.8g) + 2 tbsp peanut butter (2g)

• Dinner: 1 cup broccoli (5.2g) with your choice of protein + carbs

👉 Total: ~34g fibre

TL;DR

Fibre is essential for:

• Gut function and microbiome balance

• Heart and metabolic health

• Steady energy and weight management

• Lowering risk of cancer and chronic diseases

You can meet your fibre goals through fruits, vegetables, legumes, nuts, seeds, and whole grains.

And for those struggling to get enough, Flush GBI provides a direct, cleansing way to restore your fibre balance, support bowel health, and give your digestive system the reset it deserves.