Fibre is one of the most important nutrients for maintaining good health, yet many people do not consume enough of it. Found naturally in fruits, vegetables, whole grains, legumes, nuts and seeds, fibre plays a vital role in supporting digestion, heart health, blood sugar control and weight management.

“Unlike other carbohydrates, fibre is not fully digested by the body, allowing it to provide unique health benefits that contribute to overall wellness,” said nutritionist Keisha Black.

She said making fibre-rich foods a regular part of your diet is a simple but powerful step toward a healthier lifestyle.

Black said fibre is an essential nutrient that supports digestive health, protects the heart, helps regulate blood sugar and contributes to healthy weight management. She said eating more fruits, vegetables, whole grains, legumes, nuts and seeds will easily increase your fibre intake without the need for supplements.

“Dietary fibre is a type of carbohydrate that the body cannot digest. Instead of being broken down and absorbed, fibre passes through the digestive system, helping to keep it functioning properly,” Black said.

She said there are two main types of fibre — soluble and insoluble. Soluble fibre dissolves in water to form a gel-like substance and helps lower LDL or bad cholesterol, regulate blood sugar levels, and promote heart health. Good sources include oats, beans, lentils, apples, oranges and barley.

On the other hand, insoluble fibre does not dissolve in water and adds bulk to stool, helping food move through the digestive tract more efficiently. It is found in whole grains, nuts, seeds, vegetables and wheat bran.

Both types are essential for maintaining optimal health.

“Fibre supports healthy digestion. It helps prevent constipation by adding bulk to stool and promoting regular bowel movements,” Black said. “A healthy digestive system also supports a balanced gut microbiome, which plays an important role in immunity and overall health.”

She said fibre also promotes heart health, and soluble fibre helps lower cholesterol by binding to cholesterol particles in the digestive tract and removing them from the body. Eating enough fibre may also help reduce blood pressure and lower the risk of heart disease.

“Fibre also helps control blood sugar, and slows the digestion and absorption of carbohydrates, preventing rapid spikes,” Black said. “This makes fibre especially beneficial for people with diabetes or those at risk of developing the condition.”

She said fibre also aids weight management, and high-fibre foods are more filling than low-fibre foods, helping you stay satisfied for longer periods. This can reduce overeating and support healthy weight loss or weight maintenance.

“A fibre-rich diet has been associated with a lower risk of several chronic conditions, including type 2 diabetes, heart disease, colorectal cancer, and obesity,” Black said.

Excellent fibre sources

Black said adding a variety of fibre-rich foods to your meals is the best way to meet your daily needs. Excellent sources include:

•Fruits such as apples, berries, oranges and bananas

•Vegetables including broccoli, carrots, spinach, Brussels sprouts and sweet potatoes

•Whole grains like oats, brown rice, quinoa, barley and whole wheat bread

•Legumes such as beans, lentils, chickpeas and peas

•Nuts and seeds including almonds, chia seeds, flaxseeds, pistachios and sunflower seeds

•High-fibre cereals made from whole grains

Simple ways to eat more fibre

•Start your day with oatmeal or a high-fibre whole-grain cereal.

•Choose whole-grain bread, pasta and rice instead of refined versions.

•Snack on fresh fruit, vegetables, nuts or seeds.

•Add beans or lentils to soups, salads and casseroles.

•Leave edible fruit and vegetable skins on whenever possible.

•Include vegetables with every meal.

•Sprinkle chia seeds or flaxseeds into yoghurt, smoothies or oatmeal.

•Increase your fibre intake gradually and drink plenty of water to help your digestive system adjust.

“Daily fibre recommendations vary depending on age and sex, but general guidelines suggest for women, about 25 grams per day, and for men, about 38 grams per day,” Black said.

She said most adults consume far less than these recommended amounts, making it important to intentionally include fibre-rich foods in daily meals.