Fibre might not be flashy, but it’s one of the most powerful nutrients for your health. Found in fruits, vegetables, whole grains, legumes, nuts, and seeds, fibre supports digestion, heart health, and even helps you feel full longer. Yet, most Canadians and Americans aren’t getting nearly enough.
Fibre is a type of carbohydrate your body can’t digest—but that’s a good thing. It helps:
- Regulate digestion and prevent constipation
- Lower cholesterol and support heart health
- Control blood sugar levels
- Promote fullness, which can help with weight management
According to Health Canada and the U.S. National Academies:
| Group | Daily Fibre Goal |
| Women (19–50 yrs.) | 25 g (Canada & U.S.) |
| Men (19–50 yrs.) | 38 g (Canada & U.S.) |
| Women (51+ yrs.) | 21 g (U.S.), 25 g (Canada) |
| Men (51+ yrs.) | 30 g (U.S.), 38 g (Canada) |
Most people are only getting about half of what they need.
Choose whole grain bread, pasta, and rice, add beans, lentils, or chickpeas to soups and salads, snack on nuts, seeds, or fresh fruit and read labels: 15% Daily Value (DV) or more is “a lot” of fibre; 5% or less is “a little.”
Tip: If you’re increasing your fibre intake, do it gradually and drink plenty of water to avoid bloating or discomfort.
Fibre is essential for good health—and most of us need more of it. With a few simple swaps, you can boost your intake and feel the benefits from the inside out.
For more information, visit: Fibre – Canada.ca
