Which Fibre is Best? Comparing Wheat Bran, Wheat Dextrin, Inulin, Oats, and Psyllium

As you know, fibre is essential in our diets, not only for gut health but also for our long-term wellbeing, disease prevention, and supporting the absorption of other nutrients. The best way to hit your daily target is through eating a wide variety of whole foods such as fruit, veg, grains, legumes, nuts, and seeds. But let’s get real. If you’re like me, running from pillar to post every day, meal planning, buying, preparing, and eating the perfect blend of dietary fibre is just downright tricky. 

Plus, some of the foods we know are good for us (and eat a lot of) just don’t have the fibre oomph we need. Here’s what 25 grams of fibre a day actually looks like: ~8 apples, or 7 cups of cooked brown rice, or 5 cups of broccoli. Anyone up for 12 to13 carrots?!

Struggling to hit your fibre intake?

That’s where fibre supplements can help. But here’s the catch, not all fibres are the same. Different types behave in very different ways. Some dissolve, others don’t. Some bulk up your stool, while others form gels that ease constipation and help flush waste from your system. Certain fibres are great at feeding your gut bacteria (though they can produce plenty of gas!), while others are better at lowering “bad” cholesterol or steadying blood sugar. The key is understanding these differences so you can choose the types of fibre that work best for you.  

Here's a couple of things to consider…

1. What is fermentability and why do I want it? 

When fibre reaches your large intestine, your gut bacteria break it down through fermentation. This process produces short-chain fatty acids (SCFAs) that nourish and protect your gut, but it also creates gas. If fermentation happens too quickly, that can mean bloating and discomfort (toot toot…). So while fermentable fibres are definitely a good thing (feed that microbiome!), the rate of fermentation can make all the difference to your comfort!

2. Soluble vs Insoluble Fibre - What’s the difference?

Soluble fibre dissolves in water. Some types form a gel in your gut, slowing digestion, softening stool, and helping regulate blood sugar and cholesterol. Others dissolve but don’t gel, yet still support digestion in different ways. You’ll find soluble fibre in foods like oats, psyllium, beans, apples, and flaxseed.

Insoluble fibre doesn’t dissolve in water and isn’t absorbed. It stays more or less the same as it moves through your gut, adding bulk and helping to sweep food through your system to keep you regular. You’ll find it in foods like whole grains, wheat bran, nuts, vegetables, and psyllium.

So let’s break down the differences between five common fibres found in supplements: wheat bran, wheat dextrin, inulin, oats (beta-glucan), and psyllium. 

Bottom Line

Each type of fibre has its own pros, cons, and unique benefits, and not all fibres are created equal. So the real question is, which one is right for you?

Across the board, psyllium fibre, the active ingredient in No.2 Good Gut Fibre, ticks all the boxes. It’s a unique blend of fibre that forms a gel to soften stool and sweep waste through your system, and it’s clinically proven to support heart health, regulate blood sugar, and keep you feeling fuller for longer, all with less gas than many other fibres.

That’s why psyllium is often considered by health professionals to be one of the most versatile and effective choices for everyday fibre supplementation.