Eat Smart, Feel Great: A Guide to Fibre-Filled Living
When considering eating a healthy diet, we often focus on getting enough protein, fats, and carbohydrates. However, fibre is a key element that often gets overlooked. Fibre supports digestive health, manages blood sugar levels, supports heart health, helps maintain a healthy weight, and may reduce the risk of certain cancers. In a world where many people fall short of their fibre needs, it’s important to understand its benefits and how to incorporate more of it into your daily routine.
What is Fibre
Fibre (dietary fibre) is a carbohydrate our bodies cannot digest. There are two main types of fibre, soluble and insoluble (1), which contribute to our health in different ways.
Soluble fibre dissolves in water and forms a gel-like substance in the gut. It acts as a prebiotic, nourishing healthy gut bacteria, and supports a balanced microbiome (2).
Insoluble fibre does not dissolve in water. It helps add bulk to stool, prevents constipation, and may also reduce the risk of developing hemorrhoids and diverticulosis (3).
Most high-fibre foods contain both types of fibre, and including a variety of these foods in your diet can help ensure that you reap the full benefits of fibre (3).
Health Benefits of Fibre
Digestive Health
Improves stool consistency and frequency, preventing constipation (1)
Reduces the risk of gastrointestinal disorders (3)
Supports a shift toward beneficial gut bacteria (like Prevotella species), which have been linked to improvements in glucose metabolism and the immune system (4)
Heart Health
Lower levels of LDL (bad) cholesterol, which in turn may reduce the risk of cardiovascular disease (1)
Higher fibre intake is linked to lower cardiovascular disease risk (3)
Blood Sugar Levels (4)
Slows digestion and improves insulin sensitivity
Helps control blood sugar, reducing the risk of type 2 diabetes
Healthy Weight (3)
Promotes fullness, reducing meal frequency and size
Helps prevent weight gain
Cancers & Inflammation (3)
Reduces the risk of certain cancers, such as colorectal cancer
Reduces inflammation and CRP levels in overweight individuals
Good Sources of Fibre (1)
Fruit: apples, bananas, oranges, berries, pears, avocados
Vegetables: broccoli, carrots, brussels sprouts, spinach, sweet potatoes, artichokes
Legumes: dried beans, lentils, peas, soybeans
Nuts and seeds: almonds, chia seeds, flaxseeds, sunflower seeds, walnuts
Whole grains: bread, cereals, crackers and pasta, brown rice, hulled barley, oats
How Much Fibre Do You Need? (2)
The recommended daily fibre intake varies depending on your age and sex.
Women (ages 19-50) need 25g/day
Men (ages 19-50) need 38g/day
Most Canadians are well below and only getting about half of this recommendation (1).
Tips on How to Increase Your Fibre Consumption
Try to include fibre in multiple meals throughout the day. For example, top your cereal or yogurt with a handful of berries or a tablespoon of flaxseeds for breakfast; add beans or chickpeas to your salad or wrap for lunch; and for dinner, you include roasted sweet potatoes or a mixed vegetable stir-fry (6)
Start by slowly adding fibre-rich foods into your diet to avoid digestive discomfort. Slowly increasing fibre intake gives your gut time to adjust, helping to prevent issues like bloating (5)
Replace refined highly processed snacks with whole-food alternatives. Swap out low-fibre snacks like chips or crackers with higher-fibre options like popcorn. You can also make fibre-rich trail mixes by combining nuts, seeds, and dried fruits, which are portable and provide steady energy (6)
Conclusion
Increasing your fibre intake is one of the easiest and most effective ways to improve your overall health. From supporting your digestive system and protecting your heart, managing blood sugar levels, and reducing inflammation, fibre plays a crucial role in maintaining wellness. By focusing on whole, plant-based foods, you can ensure that your body gets the fibre it needs to function optimally. Make fibre-rich foods a regular part of your diet and enjoy the many benefits that come with it!
References
Government of Canada. Nutrients: Fibre [Internet]. Ottawa (ON): Government of Canada; [cited 2024 Nov 7]. Available from: https://www.canada.ca/en/health-canada/services/nutrients/fibre.html
HealthLink BC. Fibre and your health [Internet]. Vancouver (BC): HealthLink BC; [cited 2024 Nov 7]. Available from: https://www.healthlinkbc.ca/sites/default/files/documents/healthfiles/hfile68h.pdf
The health benefits of dietary fibre. Nutrients [Internet]. 2020 Oct [cited 2024 Nov 7];12(10):3065. Available from: https://journals-scholarsportal-info.proxy1.lib.uwo.ca/details/20726643/v12i0010/nfp_thbodf.xml
Dietary fiber, gut microbiota, and metabolic regulation. Nutrients [Internet]. 2020 Mar [cited 2024 Nov 7];12(3):859. Available from: https://journals-scholarsportal-info.proxy1.lib.uwo.ca/details/20726643/v12i0003/nfp_dfgmamrsihrt.xml
Dallacker M, Hertwig R, Mata J. Differences in dietary fibre intake and associated familial factors in a longitudinal study at two time points across adolescence. Public Health Nutr [Internet]. 2019 Dec [cited 2024 Nov 7];22(18):3307-17. Available from: https://doi-org.proxy1.lib.uwo.ca/10.1017/S1368980019003446
Derbyshire EJ. Fibre intake for optimal health: how can healthcare professionals support people to reach dietary recommendations? BMJ Nutr Prev Health [Internet]. 2021 Apr [cited 2024 Nov 7];4(1):63-7. Available from: https://doi.org/10.1136/bmjnph-2020-054370
Post Written By: Qing Xin & Sydney Watt