Dietary Fibre

Dietary fibre is a carbohydrate that is not digested by the body. It is found in foods of plant origin.

Benefits of fibre

Fibre is an important part of a healthy, balanced diet. It has many benefits. There are two types of fibre, soluble and insoluble. These two types of fibre act in different ways.

Insoluble fibre is found in foods such as whole grains, corn, and fruit with a peel or skin. It can:

• Reduce hunger and promote a healthy weight
• Regulate bowel movements and prevent constipation

Soluble fibre is found in foods such as oats and avocados, as well as beans and other legumes. Psyllium (e.g., Metamucil), a soluble fibre, is also available as a dietary supplement. Soluble fibre can also:

• Help control blood sugar and insulin levels after a meal
• Reduce bad cholesterol

Certain fibres are also classified as prebiotics. They feed the healthy bacteria in our gut. These good bacteria help support and maintain a healthy digestive system. Inulin is a soluble prebiotic fibre that is also available as a dietary supplement.

Eating an adequate amount of fibre-rich foods can help reduce the risk of the following:

• Heart disease
• Cerebrovascular accident (stroke)
• Type 2 diabetes
• Colon cancer

Sources of fibre

There are a number of dietary sources of fibre. Here are a few examples:

• Legumes (e.g., lentils, dried peas, dried beans)
• Fruits and vegetables
• Nuts and seeds
• Enriched cereals
• Whole grain products (e.g., pasta, bread, quinoa, brown and wild rice, oats, barley)

In Canada, the recommended daily amount of fibre is 25 g for women and 38 g for men. However, most Canadians consume just half the recommended amount per day. There are fibre supplements available, but ideally you should get all the fibre you need through your diet.

It's recommended to increase your fibre intake gradually to reduce any unpleasant effects, such as flatulence, intestinal sounds, cramps, and diarrhea.

Tips and tricks to increase your fibre intake

Dietary fibre is a nutrient that should be prioritized. Here are some ways to increase your fibre intake:

• When grocery shopping, read the % Daily Value (% DV) in the Nutrition Facts label on product packaging to find out whether a food is high in fibre
  • A % DV below 5% means it is low in fibre, while a % DV over 15% means it is high in fibre
• Choose brown rice and whole grain bread and pasta more often
• Increase your fruit and vegetable intake
  • Choose whole, fresh fruit
• Snack on nuts and seeds
• Add legumes to recipes (e.g., soups, salads, chili, sauces)

For more information:

• Canada's Food Guide