When we think about eating for our health, vitamins and minerals often steal the spotlight. But there’s another key factor that tends to get overlooked—dietary fibre.

Fibre is essential for more than just digestive health; it also plays a role in balancing blood sugar, supporting heart health, and more. Did you know that most people consume only half the recommended daily fibre intake? Fibre is more than just a digestive aid; it’s a powerhouse for overall health. Let’s dive into why boosting your fibre intake is both simple and incredibly rewarding for your overall well-being.

What is Dietary Fibre? Fibre is a type of carbohydrate that your body can’t fully digest. Unlike other carbohydrates, which break down into glucose and are absorbed into the bloodstream, fibre stays mostly intact as it moves through your digestive system. This helps regulate digestion and supports overall gut health.

There are Two Types of Fibre

Fibre: Type #1

Insoluble fibre:
Does not dissolve in water
Helps with constipation
Speeds up food’s passage through the digestive system

• Found in:
• Wheat Bran
• Whole Grain Breads and Cereals
• Vegetables like cabbage, carrots, and brussels sprouts
• Legumes like beans, peas, and lentils
• Small seeds, like those in strawberries

Fibre: Type #2

Soluble fibre:
Dissolves in water to form a gel
Helps with diarrhea
Helps lower cholesterol and regulate blood sugar

• Found in:
• Fruits like apples and citrus

• Oats and barley
• Legumes like beans, peas, and lentils
• Psyllium

Including both types of fibre in your diet is crucial to reap the full benefits.

The Benefits of Fibre:

• Reducing cholesterol levels
• Promoting regular bowel movements
• Helping to regulate blood sugar
• May lower the risk of heart disease and certain cancers, such as colon cancer

Most people only get about half the recommended amount of fibre. To boost your intake, increase fibre gradually and drink plenty of water to help it move through your digestive system.

Simple Ways to Boost Your Fibre Intake:

1. Start with a high-fibre breakfast: Choose cereals with at least 15% of the Daily Value for fibre. Good options include Kashi Go Lean, Alpen Muesli (no sugar added), Fibre One, PC Blue Menu Bran Flakes, and Shredded Wheat Original.
2. Switch to whole grains: Replace white bread, pasta, and pastries with whole wheat bread, brown rice, quinoa, and whole grain pasta for more fibre.
3. Choose smart snacks: Opt for snacks with 2-4 grams of fibre per serving. Examples: baby carrots with hummus or a small apple with peanut butter.
4. Add nuts and seeds: Boost your fibre by adding them to salads, smoothies, or oatmeal.

Incorporating more fibre into your diet is a simple yet effective way to improve your overall health and well-being. Start by making small changes today and enjoy the long-term benefits for your gut. Ready to boost your fibre intake? Try my high-fibre chia seed pudding recipe on our website!

If you want to read more about fibre, check out the Mayo Clinic‘s page all about fibre. If you have more questions and would like to know more about how you’re doing, a dietitian can help. Check out our dietitian team at Acacia today.