The Power of Fibre: Why It Matters and How to Get More

Lately, fibre has become the talk of the town — and for good reason. Fibre plays a vital role in digestive health and is an essential part of a well-balanced diet. But what exactly is fibre, and why does it matter so much?

Fibre is technically a type of carbohydrate, but unlike most carbs, it can’t be fully digested by the body. While typical carbohydrates break down into glucose for energy, fibre passes through the digestive system mostly intact. There are two main types of fibre: soluble and insoluble.

Soluble fibre absorbs water and forms a gel-like substance in the gut. This slows down digestion, which can help prevent spikes in blood sugar and keep you feeling full longer. It’s also been shown to help lower LDL (low-density lipoprotein), or "bad" cholesterol. You’ll find soluble fibre in foods like chia seeds, oats, barley, nuts, seeds, beans, and fruits and veggies like apples, pears, and oranges.

Insoluble fibre, on the other hand, doesn’t absorb water. Instead, it speeds up digestion and helps keep things moving through your digestive system. This type of fibre supports regular bowel movements and overall gut health. You can find it in flaxseed, whole grains, and vegetables like zucchini, green beans, and cauliflower.

How much fibre do you need?

• Women: 25 grams per day

• Men: 38 grams per day

Most people don’t hit these targets, but the good news is, it’s easy to start adding more fibre to your day. Just make sure to do it gradually to avoid digestive discomfort like bloating or cramping. And remember: the more fibre you eat, the more fluids you need — so don’t forget to stay hydrated!

Easy ways to add more fibre:

1. Mix oats, chia or flaxseed into your favourite baking recipes.

2. Choose whole-grain options over white or processed breads and cereals.

3. Add beans to soups, pastas, or salads.

4. Sprinkle chia seeds, flaxseed, or hemp hearts onto salads, wraps, or yogurt bowls.

5. Blend 1 tablespoon of psyllium husk into your smoothies.