How Much Fibre Do You Need? Benefits, Types & Daily Recommended Intake

Guest post written by Nia Hawrysh, Dietetics Student from the University of Ottawa and edited by Jennifer Neale, RD

Fibre is currently trending all over social media. Like cortisol and protein that came before it, the internet often likes to pick out one thing and really focus on it, while seemingly forgetting that other nutrients exist and most foods contain multiple nutrients, not just one. While I love to see fibre promoted, since many people do not meet their daily fibre needs, there seems to be a lot of misinformation surrounding the benefits of fibre.

In this 3-part blog series, we wanted to break down this fibre trend and look at what fibre is, the different types of fibre, the actual benefits of including more fibre in your diet, and what feels like wishful thinking when it comes to fibre. We’ll also review the role of fibre supplements and what can happen if you add too much fibre to your diet.

What Is Fibre? (And Why It Matters for Your Health)

Before we get into the role of fibre in your diet and what it can and can’t do, let's talk about what it is. Fibre is a type of carbohydrate found in plant-based foods that, unlike other types of carbohydrates (starch and sugar), our bodies do not fully digest or absorb. It therefore reaches our large intestine still mostly intact. 

Health Benefits of Fibre: Why Your Body Needs It

Fibre is a key nutrient that plays many roles in our body. Research shows that people who ate a high-fibre diet had a reduced risk of all-cause mortality, cardiovascular disease, type 2 diabetes, as well as a reduced risk for many different types of cancers, including colorectal cancers. 

Other studies consistently show that dietary fibre can help improve insulin sensitivity, as well as lower cholesterol, triglycerides, and blood pressure. Fibre can also help with digestion, keep you feeling fuller for longer, and support good blood sugar management.  

How Much Fibre Do You Need Per Day?

According to Health Canada, the amount of fibre you need depends on your age, sex, and life stage (i.e. whether or not you are pregnant or lactating). The daily recommended intake (DRI) values indicate the amount of fibre we need.

The needs are even higher for women who are pregnant or breastfeeding at around 28g/day. This is to account for the higher energy intake required for these phases of life.

Most Canadians are only getting about 50% of the amount of the daily recommended fibre that they need to maintain good health.

Types of Fibre: Soluble vs Insoluble

There are two different types of fibre that we can find in our foods: soluble and insoluble. While these two types of fibre act differently, one isn’t better than the other. In fact, you should aim to get both in your diet, which isn’t that hard, since most fibre-rich foods contain both types of fibre.

What Is Soluble Fibre? Benefits and Food Sources

Soluble fibre has the ability to dissolve in water. In the body, soluble fibre absorbs water and forms a gel that slows digestion and helps with regulating blood sugar responses. Soluble fibre also acts as a prebiotic, feeding our gut microbiota, promoting healthy gut functioning. 

We can find soluble fibre in many food sources, including apples, bananas, oats, peas, Brussels sprouts, barley, avocados, ground flaxseed, and many legumes such as black beans and lima beans. 

What Is Insoluble Fibre? Benefits and Food Sources

Insoluble fibre does not dissolve in water. In our body, it stimulates water and intestinal secretions, providing many benefits in digestive health. It speeds up intestinal transit time and adds bulk to our stools while helping with digestive regularity. 

Insoluble fibre is often found in whole grain breads and pastas, brown rice, whole wheat flour, bran, nuts, seeds, and the skins of many fruits and vegetables.

Do You Need a Specific Ratio of Soluble vs Insoluble Fibre?

Now, you may have seen some information out there regarding how much of each type we should consume, or people recommending a specific soluble to insoluble ratio. Do you need to worry about fibre in that detail?

The short answer is no. You want to get both types of fibre because they provide different health benefits. Luckily, most high-fibre foods contain both types.

That being said, one small study showed that eating a higher ratio of soluble fibre may help with appetite and eating fewer calories when compared to a higher ratio of insoluble fibre. However, research here is quite limited, and feelings of hunger are highly subjective and highly variable between individuals. Two people can eat the exact same food and feel totally different afterwards.

Rather than getting bogged down wondering if you’re eating the right type of fibre in the right quantity, the takeaway here should be aiming to get a variety of sources of fibre through different fruits and vegetables, whole grains, legumes, nuts and seeds. 

There is no need to do any unnecessary calculating and tracking of the amount of soluble vs insoluble fibre you’re eating, especially since it's not always obvious. It should also be noted that in researching for this blog post, we were going to provide a list of the top soluble and insoluble fibre sources with amounts per serving, and yet, when we compared resources, each one seemed to provide different amounts. So even if you were tracking, it may not be that accurate.

Remember that most high-fibre foods contain both types of fibre in different amounts and there is not enough evidence to recommend a specific ratio. There is also not enough time in your day to figure out the amounts of each type you are consuming; I’m sure that you have better things to do.

The real key is to get enough total fibre, regardless of type.

Part 2: High-Fibre Foods: Tips and Tricks to Eat More Fibre

Now that you know what fibre is, let’s look at how to actually eat more of it. Head on over to the next blog post in the series: High-Fibre Foods: Tips and Tricks to Eat More Fibre.

Want to see what a high-fibre day of eating could look like? Enter your email below to get your free copy of my Sample High-Fibre Meal Plan.

Part 3: Do You Need a Fibre Supplement? What Actually Works

Considering adding a fibre supplement to your day? Let’s break down whether you actually need them in the last part of our 3-part mini series about fibre. Click here to read Part 3.

References

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