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APPETIZERS AND SIDES
A female empowering non-diet dietitian supporting women who want to create a healthier relationship with food.
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Have you ever wondered how much fibre you need in a day? This post breaks down the importance of fibre, how much you need and how to get it!
This post was generously researched and written by Elena Kwan, a dietetic student at UBC.
Today, we are diving into an important topic that is notoriously overlooked and forgotten about by many Canadians: fibre. The majority of Canadians don’t get the recommended daily amount of fibre in their diets. It is a complex nutrient and may be hard to find, so I don’t blame you!
You might be wondering: What is fibre? Why should I eat it? Are there different types? How do I meet my recommended amount? Stayed tuned because this post will answer all of these questions!
Fibre is a type of carbohydrate found in vegetables, fruits, grains, and legumes. It comes in two forms, soluble and insoluble, and neither of them are digested by the body. This leaves our digestive system intact and provides many benefits to our health. Now, let’s get into the details!
Many people have heard that fibre is great for our digestive system and keeps us regular. While this is true, it does so much more than that! It has been shown to decrease cholesterol levels, blood pressure and can also help regulate blood sugar levels. These benefits help support heart health and can also help decrease the risk for some chronic diseases such as cancer or Type 2 diabetes.
As mentioned earlier, fibre is grouped into two categories, soluble and insoluble. Firstly, soluble fibre becomes gel-like and absorbs water in the stomach, which slows down digestion and decreases the amount of cholesterol in the blood. By slowing down digestion, individuals may feel more satisfied after a meal and will feel fuller for longer. On the other hand, insoluble fibre creates the opposite effect and speeds up digestion, promotes regularity and prevents constipation.
As you can see, getting a combination of both types is beneficial to our overall health.
According to Health Canada, the recommended amount of fibre for women aged 19-50 years is around 25 grams per day and for men aged 19-50 years it is around 38 grams per day. For people over 51 years old, these numbers are slightly lower at 21g and 30g, respectively. To increase your intake here are some helpful tips:
This blog post should not be used as a substitute to medical advice. Please contact your primary health provider or dietitian if you are interested in learning more or feel free to reach out to book an individual consult with Ashlen. If you like this type of content, be sure to let us know in the comments below!