Dietary fibre is found in a variety of foods, including fruits, vegetables, nuts, seeds, legumes and grains including breads and cereals.

Many different types of dietary fibre, including soluble and insoluble fibres, have been shown to play a variety of roles in human health, from preventing or relieving constipation to lowering cholesterol and blood glucose levels.

Research has now identified that certain types of dietary fibre can influence the micro-organisms (microbes) that live in our gut, having a beneficial effect on our health.

The human gut is composed of a range of micro-organisms, however bacteria are the major component.

Research is still developing, but it is clear that the gut microbiota plays a vital role in normal digestive functions.

An unbalanced gut microbiome (not enough or not the right type of "good" bacteria) is associated with many diseases, including infectious diseases, allergy or asthma, inflammatory bowel disease, obesity, diabetes, liver disease and colon cancer.

Emerging research demonstrates that dietary fibre can play a prebiotic role and is able to positively influence our gut bacteria in favour of more beneficial bacteria.

Prebiotics are non-digestible food ingredients that act as a food source for the micro-organisms in our colon (large bowel).

Beneficial bacteria are able to feed off, or ferment, the dietary fibre we consume in foods, thereby favouring their growth.

These bacteria are then able to grow in abundance, outcompeting with the "bad" or pathogenic bacteria that may cause gastrointestinal illnesses or play a role in other diseases.

In order to reap the benefits of the role dietary fibre can play as a prebiotic, it is important to ensure that you are consuming enough dietary fibre, from a variety of sources.

It is recommended that adult men consume at least 30g of fibre and women at least 25g a day. Most Australians struggle to reach this. Some simple strategies include:

■ Choose whole grain breads, crackers and crispbreads, and wholemeal pasta or brown rice instead of white varieties;

■ Choose high fibre or wholegrain breakfast cereals, muesli, or rolled oats (At least 4-6 serves of these whole grain breads and cereals every day);

■ Add extra bran or psyllium husks to breakfast cereals;

■ Include two serves of fruit and five serves of vegetables each day, leaving the skins on when possible, and consume whole fruit instead of juices;

■ Add legumes and lentils to casseroles, soups and pasta sauces;

■ Include a handful of nuts or seeds as a snack;

■ Spread low fat hummus (chickpea dip) on sandwiches instead of margarine;

■ Read food labels to choose products higher in fibre;

■ Always remember to increase your fibre intake slowly and ensure you drink plenty of fluid, especially water, aiming for eight glasses (or 2 litres) daily.

Stacey Fuller is a health practitioner with the HealthTrack Study. These health tips are provided by researchers associated with the Illawarra Health and Medical Research Institute, which runs the HealthTrack Study. Please consult your doctor for specific medical advice.