Health Canada recommends that adult women consume 25g of fibre per day and adult men consume 38g of fibre per day, however many of us consume far less than that. So why is it so important that we consume sufficient amounts of fibre and what can we do to add more fibre into our diets?

What does fibre do?

• It helps to keep your bowel movements regular.
• It keeps you feeling fuller for longer.
• It helps to lower blood cholesterol levels.
• It slows down digestion which helps to regulate blood sugar levels.
• Certain types of fibre have a prebiotic effect which means that they act as food for your gut bacteria. A greater fibre intake is associated with greater gut microbiome diversity.
• Increasing your fibre intake may reduce your risk of type 2 diabetes, cardiovascular disease and colon cancer.

How can I get more fibre?

The standard western diet tends to contain lots of low-fibre ultra-processed foods which is why a lot of us do not get enough fibre. Eating more whole foods can help us to increase the amount of fibre we are consuming.

Here are some ways to add more fibre into your diet:

• Choose wholegrains instead of refined grains.
• Add beans and lentils to your diet.
• Eat a variety of fruits and vegetables every day.
• Eat more nuts and seeds.

If you are increasing your fibre intake you should do so gradually, as you may otherwise experience digestive issues.

Here are some recipes that are rich in fibre:

This article is intended for information purposes on general wellbeing only and is not meant for the purpose of medical diagnosis, treatment or prescribing medicine for any disease, or any licensed or controlled act which may constitute the practice of medicine.