Bloating. Low energy. Trouble focusing. Getting sick more often than you’d like. These everyday symptoms often trace back to one thing: how much fibre you’re getting.
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Why Fibre Matters So Much
Your gut is home to trillions of bacteria, together known as your gut microbiome. This community of bacteria helps you digest food, absorb nutrients, and support your immune system. And its favourite fuel source is fibre.
What fibre does for your gut:
- Feeds the beneficial bacteria living in your colon
- Helps produce compounds that support your gut lining and immune function
- Supports healthy digestion, blood sugar balance, and regularity
- Builds a more diverse, resilient gut microbiome over time
The good news: your gut microbiome responds to what you eat. A colourful, plant-based diet is the foundation, and supplements can help fill the gaps when needed.
Not sure where your gut health stands? A Natural Choice Advisor, many who are Registered Holistic Nutritional Consultants, at your local Calgary Co-op can help you build a plan that fits your needs.
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The 4 Types of Fibre to Know
Soluble Fibre
- Absorbs water and forms a gel in your gut
- Slows digestion, helping you feel full longer
- Supports steady blood sugar
- Softens stool for easier elimination
- Found in: oats, apples, berries, citrus, beans, chia and flax seeds, carrots
Insoluble Fibre
- Passes through mostly undigested
- Adds bulk to stool and keeps things moving
- Supports regularity and prevents constipation
- Found in: whole grains, leafy greens, broccoli, cauliflower, nuts and seeds, fruit and veggie skins
Resistant Starch
- Skips digestion in the small intestine and feeds bacteria in the large intestine instead
- Doesn’t spike blood sugar
- Found in: cooked-and-cooled potatoes or rice, legumes, slightly green bananas, raw oats
Polyphenol-Rich Fibre
- Reaches the large intestine intact, where gut bacteria can use it
- Rich in antioxidants
- Found in: berries, dark chocolate, green tea, olive oil, nuts and seeds
Prebiotics, Probiotics, and Postbiotics
- Prebiotics are the fibre that feeds your good bacteria (found in garlic, onion, leeks, oats, bananas)
- Probiotics are live, beneficial bacteria (found in yogurt, kefir, sauerkraut, kimchi, miso)
- Postbiotics are the beneficial by-products your gut bacteria create when they ferment fibre
Together, they work as a system. No single fibre type does the job alone.
Supplementing Your Fibre Intake
Whole foods should always come first, but supplements can help round out your daily fibre baseline, especially on busier days.
Options to explore in the Natural Choice department:
- Psyllium husk – soluble fibre that supports regularity and healthy cholesterol
- Start small, stay well hydrated, and increase gradually
- Ground flax seed – a source of soluble and insoluble fibre plus omega-3s
- Start with 1 tsp daily and build up slowly
- Chia seed – soluble fibre that helps support regularity
- Try it soaked in liquid, like a chia pudding
- Herbal coffee alternatives with chicory or dandelion root – a gentle source of prebiotic fibre
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Curious which of these fits your routine? Stop by the Natural Choice section and as an Advisor for personalized guidance, especially if you’re managing a digestive condition like IBS.
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How Much Fibre Do You Need Daily?
- Men (19-50): 38g
- Men (51+): 30g
- Women (19-50): 25g
- Women (51+): 21g
- Pregnancy/lactation: 28-29g
- Children (1-3): 19g
- Teens (9-18): 25-38g depending on age and sex
A simple way to build your plate:
- Half to three-quarters: colourful plant fibre
- A quarter: whole-food carbohydrates
- A quarter: protein
- A drizzle of healthy fat
Tips for Increasing Fibre Without the Discomfort
- Go slow. Add a few grams every few days rather than all at once
- Drink more water. Fibre needs water to move through your system smoothly
- Track it for a week. Note what you eat, how much, and how you feel
- Lean on affordable staples like dried lentils, frozen fruit and veggies, and seasonal produce
If increasing fibre too quickly causes bloating or discomfort, pull back to your previous intake and give your system time to adjust before trying again.
Still not feeling right? A Natural Choice Advisor can help you figure out next steps, or point you toward speaking with your healthcare practitioner.
