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Fibre 101

Explore the benefits to 
better digestive health

Fibre 101

Explore the
benefits to better
digestive health

Fibre is important yet the average Canadian is only getting about 1/2 the recommended daily intake.

Fibre is important yet the average Canadian is only getting about 1/2 the recommended daily intake.

A white plate holds steamed broccoli florets and sliced carrots. A fork rests on a green napkin beside the plate. The vegetables appear fresh and vibrant.

Most of us know that fibre aids digestion and plays an important role in our microbiome.

Yet, the average Canadian eats only about 14 grams - well below the recommended amount. Women typically need 25 grams of fibre per day and 38 grams for men.

A white plate holds steamed broccoli florets and sliced carrots. A fork rests on a green napkin beside the plate. The vegetables appear fresh and vibrant.

Most of us know that fibre aids digestion and plays an important role in our microbiome.

Yet, the average Canadian eats only about 14 grams - well below the recommended amount. Women typically need 25 grams of fibre per day and 38 grams for men.

What is Fibre?

Fibre is a macronutrient that the human body can’t break
down and digest. There are two types: soluble and
insoluble – each performing a different function in the
intestinal tract.

 

 


What is Fibre?

Fiber is a macronutrient that the human body can’t break down and digest. There are two types: soluble and insoluble – each performing a different function in the intestinal tract.

Soluble and Insoluble Fibre

Why do we need a balance of both?

Soluble Fibre

It draws in water, turning into a gel-like texture. Which provides nourishment for the healthy bacteria in your gut’s microbiome as digested food and minerals are absorbed. Soluble fibre is found in:

  • Some fruits (eg. apples, kiwis)
  • Vegetables
  • Oat bran
  • Barley
  • Beans
  • Nuts

Soluble Fibre

It draws in water, turning into a gel-like texture that slows digestion. This encourages the growth of prebiotic (inulin) fibers which ‘feed’ the probiotics (good bacteria) in your gut’s microbiome as digested food and minerals are absorbed. Soluble fiber is found in:

  • Some fruits (eg. apples, kiwis)
  • Vegetables
  • Oat bran
  • Barley
  • Beans
  • Nuts

Insoluble Fibre

Unlike soluble fibre, it doesn’t dissolve and remains intact as it carries food through the digestive tract. By adding bulk to stools, it makes them easier to pass. Insoluble fibre is found in:

  • Wheat bran
  • Non-starchy vegetables
  • Whole grains

Insoluble Fibre

Unlike soluble fiber, it doesn’t dissolve and remains intact as it carries food through the digestive tract. By adding bulk to stools, it makes them easier to pass. Insoluble fiber is found in:

  • Wheat bran
  • Non-starchy vegetables
  • Whole grains

Soluble fibre feeds good gut bacteria, while insoluble
fibre aids digestion and regularity.   

Soluble fibre feeds
good gut bacteria,
while insoluble fibre
aids digestion and
regularity.
 

A person's hand reaches for a red apple in a grocery store produce section. A shopping basket is visible next to them, filled with other groceries. The image suggests a focus on healthy eating and fresh food choices.
A person's hand reaches for a red apple in a grocery store produce section. A shopping basket is visible next to them, filled with other groceries. The image suggests a focus on healthy eating and fresh food choices.

Enjoy a Diet Rich in High-Fibre Foods

Some benefits of eating more fibre: 
 

  • Feel full and satisfied for longer 
     
  • Easier, regular bowel movements 
     
  • Sustained energy throughout the day 
     
  • Easier to maintain a healthy weight
     
  • Can help reduce LDL (bad cholesterol) 
     
  • Supports better blood sugar

Enjoy a Diet Rich in High-Fibre Foods

Some benefits of eating more fibre:

  • Feel full and satisfied for longer
  • Easier, regular bowel movements
  • Sustained energy throughout the day
  • Easier to maintain a healthy weight
  • Can help reduce LDL (bad cholesterol)
  • Supports better blood sugar

 

Small diet changes can make a big difference in
your fibre intake.

Small diet changes can make a big difference in
your fibre intake.

Tips for Increasing Your Fibre Intake

Making small changes will help you reach the recommended daily fibre amount: 

  • Replace white bread with whole-grain loaves and cereals like oatmeal  
     
  • Eat more beans, lentils, nuts, seeds and whole grains 
     
  • Choose whole fruits over juice - one orange has 6x more fibre than a 4oz glass of juice 
     
  • Look for packaged foods with 20%+ dietary fibre content

Tips for Increasing Your Fibre Intake

Making small changes will help you reach the recommended daily fibre amount: 

  • Replace white bread with whole-grain loaves and cereals like oatmeal
  • Eat more beans, lentils, nuts, seeds and whole grains
  • Choose whole fruits over juice - one orange has 6x more fibre than a 4oz glass of juice
  • Look for packaged foods with 20%+ dietary fibre content
A bowl of oatmeal is topped with fresh blueberries, sliced strawberries, and walnuts. The healthy breakfast is ready to be eaten. Two loose berries and a strawberry lie next to the bowl.

Canada's Food Guide recommends the following daily intake:

A two-row table on a displays recommended daily fibre intake. The top row has columns for 'Age', 'Male', and 'Female'. The second row shows adults (18+) should consume 38g for males and 25g for females.

Source: https://www.canada.ca/en/health-canada/services/nutrients/fibre.html

Canada's Food Guide recommends the following daily intake:

A two-row table on a displays recommended daily fibre intake. The top row has columns for 'Age', 'Male', and 'Female'. The second row shows adults (18+) should consume 38g for males and 25g for females.

Source: https://www.canada.ca/en/health-canada/services/nutrients/fibre.html

Fibre Supplements

 

It’s not always easy to get enough fibre from food alone. That’s where supplements can help. Look for ones that: 

  • Provide at least 20-25% of the recommended daily fibre 
     
  • Contain prebiotic fibre to support gut health 
     

Choose supplements from brands you trust and follow dosage instructions. Fibre supplements should complement, not replace, a healthy high-fibre diet. 

By making fibre a priority in your diet, you will be on your way to supporting better digestive health. Your body will thank you! 

Fibre Supplements

It’s not always easy to get enough fibre from food alone. That’s where supplements can help. Look for ones that: 

  • Provide at least 20-25% of the recommended daily fibre
  • Contain prebiotic fibre to support gut health 

Choose supplements from brands you trust and follow dosage instructions. Fibre supplements should complement, not replace, a healthy high-fibre diet. 

By making fibre a priority in your diet, you will be on your way to supporting better digestive health. Your body will thank you!