The Fibre Fix: Are You Getting Enough?
Did you know that the majority of Canadians are only getting about half of the recommended dietary fibre intake? This is an easy nutritional misstep to make with thousands of refined, processed, prepackaged, or doordashed food options at our fingertips.
Convenience seems to win out in a busy lifestyle, but what are we missing out on by inadequate fibre? Fibre can be overlooked because it’s different from vitamins and minerals in that it doesn’t give us nutrients directly, but instead helps our digestion function properly.
Let’s talk about fibre. Let’s walk through the signs you aren’t getting enough, why it matters, and how to give your body the fibre fix to keep your digestion optimal.
What Exactly Is Fibre?
Fibre is a type of carbohydrate found in plant foods that our bodies cannot fully digest. Rather than being broken down and absorbed like other carbohydrates, it travels through the digestive tract, supporting bowel function and providing nourishment for beneficial gut bacteria.
There are two main types of fibre, and both deserve a place in your life.
Soluble fibre dissolves in water to form a gel-like substance. It can help lower LDL (often called “bad”) cholesterol, slow the absorption of glucose and keep you feeling fuller for longer. You’ll find it in oats, barley, beans, lentils, apples, citrus fruits, chia seeds and flaxseeds.
Insoluble fibre adds bulk to stool and helps food move through the digestive tract. Whole grains, nuts, seeds, vegetables, and fruit skins are excellent sources.
Many plant foods contain both types, so eating a variety of fruits, vegetables, legumes, nuts, seeds and whole grains is a great way to cover your bases.
Signs You May Not Be Getting Enough
Feeling hungry shortly after meals: Fibre-rich foods help promote fullness, so meals lacking fibre may leave you reaching for snacks sooner.
Hard or difficult-to-pass stools: Fibre helps stool retain water and adds bulk, making bowel movements easier.
Elevated cholesterol: Soluble fibre can help lower LDL cholesterol, meaning a low-fibre diet may miss out on this benefit.
Blood sugar fluctuations: Fibre helps slow glucose absorption, supporting more gradual rises in blood sugar after meals.
Keep in mind that these symptoms can have other causes.
The Benefits of a Fibre-Rich Diet
A Happier Gut
Your gut microbiome is home to trillions of microorganisms that help support digestion and overall health. Certain types of fibre act as prebiotics, providing fuel for beneficial bacteria. When these bacteria ferment fibre, they produce compounds called short-chain fatty acids, including butyrate, which helps nourish the cells lining the colon. So fibre doesn’t just keep things moving; it helps create an environment where beneficial gut microbes can thrive.
Better Blood Sugar Balance
Soluble, gel-forming fibres can slow the absorption of glucose, helping moderate blood sugar rise after meals. Fibre-rich foods can also improve fullness and support overall metabolic health, making them valuable additions to a diet focused on blood sugar regulation and insulin sensitivity.
A Little Love for Your Heart
Oats, barley, beans and psyllium contain soluble fibres that can help reduce LDL cholesterol. Alongside their benefits for blood sugar and digestive health, fibre-rich eating is associated with a lower risk of cardiovascular disease.
Support for Healthy Weight Management
Fibre-rich foods tend to be filling, helping you feel full sooner and stay satisfied longer. Pairing fibre with protein and healthy fats can make meals even more satisfying, potentially helping with appetite regulation and reducing the urge to reach for carby snacks throughout the day.
Supports Healthy Hormone Balance
As the liver processes oestrogens, they are released into the digestive tract for elimination. A fibre-rich diet supports healthy bowel movements and assists this process. Fibre-rich foods also help support blood sugar regulation and insulin sensitivity, which is particularly relevant for women managing polycystic ovary syndrome (PCOS).
Long-Term Health Benefits
Higher-fibre diets are also associated with a lower risk of type 2 diabetes, cardiovascular disease and colorectal cancer. While fibre isn’t a magic shield against illness, consistently eating a variety of plant foods is an important investment in long-term health.
SO How Much Fibre Do You Actually Need?
Many adults fall short of their daily fibre requirements. As a general guideline, adults aged 19–50 should aim for approximately 25 grams daily for women and 38 grams for men. Needs vary with age, and older adults generally have slightly lower targets.
Easy ways to boost your fibre intake through food
The best approach is to make small, consistent swaps rather than completely overhaul your diet overnight.
Instead of…. Try…
White toast Whole-grain or seeded bread
Sugary, low-fibre cereal Oats, bran cereal or a high-fibre muesli
Yogurt on its own Yogurt topped with berries, chia seeds and ground flax
White rice Brown rice, quinoa, or barley
Meat as the only protein Add chickpeas, black beans or lentils to the meal
Chips or crackers Fruit, nuts, roasted chickpeas or vegetables with hummus
Fruit juice Whole fruit, with its fibre intact
A smoothie made mostly of milk and protein powder
Blend in whole berries, pear, spinach, chia or ground flax
What About Supplementation?
The good news is most of these “supplements” can be added to your meals and recipes for a fibre boost.
Psyllium husk: One of the most versatile fibre supplements, psyllium forms a gel when mixed with water. It can support regular bowel movements, help lower LDL cholesterol and moderate post-meal blood sugar. It can interfere with the absorption of some medications, so check with your pharmacist about appropriate timing.
Ground flaxseed: Flaxseed provides fibre, plant-based omega-3 fatty acids and lignans. Stir it into oatmeal, yogurt or smoothies, or add it to baking. Ground flaxseed is generally easier to digest than whole seeds.
Chia seeds: These tiny nutritional powerhouses provide fibre, plant-based omega-3 fatty acids and minerals. Add them to overnight oats, smoothies or chia pudding. Make sure to mix them into moist foods or soak them before eating, and never eat them dry!
Inulin and chicory root fibre: These fermentable fibres act as prebiotics, feeding certain beneficial gut bacteria. They’re found naturally in foods such as chicory root, onions, garlic and asparagus, however, they can cause gas and bloating, particularly in people with irritable bowel syndrome or sensitivity to FODMAPS.
Oat bran: Rich in fibre, including soluble beta-glucan, oat bran is an easy addition to breakfast cereals, oatmeal and baking. Beta-glucan can help support healthy cholesterol levels.
Remember, more isn't necessarily better. Start with small amounts, introduce one supplement at a time and pay attention to how your body responds!
The key with fibre is so go slow, stay very well hydrated, and find a rhythm for long term gut health!