As a registered dietitian, I often get questions about fibre—where to find it, how much to eat, and the benefits it offers. Let’s break it down in simple terms.
Fibre 101
Fibre is a type of carbohydrate found in plant-based foods. Unlike other carbs, it isn’t digested or absorbed by the body in the same way. Instead, it passes through your digestive system, providing numerous health benefits along the way.
Why Is Fibre Important?
Including enough in your diet can support your overall health in many ways:
1. Digestive Health
Keeps your digestive system moving, preventing constipation and promoting regularity. Insoluble fibre acts like a broom, sweeping waste through your intestines.
2. Heart Health
Soluble fibre helps lower LDL (“bad”) cholesterol levels by binding to cholesterol in your digestive system and removing it from your body. This can reduce your risk of heart disease.
3. Blood Sugar Control
Slows the absorption of sugar, helping to maintain steady blood sugar levels. This is especially beneficial for people with diabetes or those at risk of developing it.
4. Weight Management
High-fibre foods are more filling, helping you feel satisfied for longer. This can prevent overeating and support healthy weight management.
5. Gut Health
Feeds the beneficial bacteria in your gut, promoting a healthy microbiome. A balanced gut microbiota is linked to improved immunity, mental health, and reduced inflammation.
Types of Fibre
There are two main types, each playing a unique role in your body:
Soluble Fibre:
- What it does: Dissolves in water to form a gel-like substance. This type helps lower cholesterol and regulates blood sugar levels.
- Sources: Oats, apples, beans, lentils, and citrus fruits.
Insoluble Fibre:
- What it does: Adds bulk to stool and promotes regular bowel movements, keeping your digestive system running smoothly.
- Sources: Whole grains, nuts, seeds, and vegetables like carrots and celery.
How Much Do You Need?
The recommended daily intake varies based on age and gender:
- Women: 25 grams per day
- Men: 38 grams per day
- Note: Most Canadians fall short of these recommendations, consuming an average of just 15 grams per day.
Easy Ways to Add Fibre to Your Diet
- Start Your Day with Whole Grains: Swap refined cereals for oatmeal, bran flakes, or whole-grain bread.
- Snack Smart: Choose high snacks like fruit, nuts, or raw veggies with hummus.
- Boost Your Meals: Add beans, lentils, or chickpeas to soups, salads, or casseroles.
- Embrace Fruits and Veggies: Aim to fill half your plate with colorful fruits and vegetables at each meal.
- Experiment with Seeds: Sprinkle chia seeds, flaxseeds, or psyllium husk into yogurt, smoothies, or baked goods.
Can You Have Too Much?
While it is beneficial, suddenly increasing your intake can cause gas, bloating, or discomfort. To avoid this, introduce high-fibre foods gradually and drink plenty of water to help fibre move through your digestive system.
FAQ's: What is Fibre?
Fibre is a type of carbohydrate your body can't digest, helping with digestion, blood sugar control, and heart health.
Women should aim for 25 grams, and men 38 grams, but most people eat less than that.
Fibre supports digestion, helps maintain healthy blood sugar levels, lowers cholesterol, and promotes satiety.
Yes — soluble fibre binds to cholesterol in the digestive tract and helps remove it from the body, which can support heart health.
Yes — too much fibre, especially added suddenly, can cause bloating, gas, or stomach discomfort. Increase fibre gradually and drink plenty of water.
The Bottom Line
Fibre is a key player in maintaining overall health, from supporting digestion to reducing the risk of chronic diseases.
By making small, intentional changes to include more fibre-rich foods in your diet, you can discover its many benefits.
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