Your Fibre
Fibre: Your Gut’s Best Friend
Fibre is one of those quiet essentials that we often overlook, yet it plays a huge role in keeping our digestion, hormones, and metabolism balanced. It keeps things moving, supports detoxification, and even helps feed the good bacteria in our gut — making it key for both digestive and overall health.
Two Types of Fibre
There are two main types of fibre — soluble and insoluble — and both are equally important.
Soluble fibre dissolves in water and forms a gel-like texture that slows down digestion. This can help stabilize blood sugar, lower LDL (bad) cholesterol, and support heart health. You’ll find it in foods like oats, apples, lentils, and blueberries.
Insoluble fibre, on the other hand, doesn’t dissolve in water. It adds bulk to the stool and helps food move smoothly through the digestive tract. Think of it as your gut’s natural broom. Great sources include brown rice, cauliflower, legumes, and leafy greens like spinach.
Best Sources of Fibre
To keep your digestive system happy and your microbiome thriving, try to include a mix of:
Fresh vegetables
Whole grains
Legumes (beans, lentils, chickpeas)
Fruits
Nuts and seeds
Why Fibre Matters
Getting enough fibre is about more than just regularity. It can also help support healthy blood sugar levels, weight management, and heart function. A diet high in fibre may reduce the risk of:
Heart disease
Type 2 diabetes
Metabolic syndrome
Digestive issues like diverticulitis
Fibre also acts as a prebiotic, which means it feeds the beneficial bacteria in your gut. A healthy microbiome supports everything from digestion to immunity and mood balance.
How Much Fibre Do You Need?
According to the Harvard School of Public Health, adults should aim for 25–38 grams of fibre daily. However, most Canadians only get around 14 grams — barely half the recommendation.
If you’re finding it hard to get enough fibre from food alone, you can use a high-quality fibre supplement, but remember: supplements can’t replace a balanced diet.
When increasing fibre, drink plenty of water — it helps prevent constipation and allows fibre to do its job effectively.
Need Help Getting Started?
If you’re curious about how to increase your fibre intake naturally, or which foods would best support your digestion and metabolism, reach out to me — I’d love to guide you toward better gut health.
