According to Health Canada, Canadian women need 25 grams of fibre per day and men need 38 grams of fiber per day.


Let's begin by defining the 2 different types of fibre:


Soluble

  • Dissolves in water.

  • Forms a gel-like substance in the colon and slows down digestion and nutrient absorption from the stomach and intestine.

    • The bacteria in our gut ferment these fibers and turn them into short chain fatty acids (aka “fuel”) for our intestinal cells.

    • Examples of mostly soluble fiber foods include oatmeal, blueberries, brussel sprouts, broccoli, sweet potatoes, carrots, nuts, beans, lentils, apples, psyllium husk, barley, apricots, flaxseed, nectarines, and figs.


Insoluble

  • Does not dissolve in water.

  • Can help speed up the passage of food through the stomach and intestine.

  • Adds bulk to the stool and can help some individuals with constipation.

  • Examples of mostly insoluble foods include cauliflower, beans, chia seeds, brown rice, whole wheat bread, dark leafy greens, fruit and veggie skin, seeds, and potatoes.


Why is fibre good for us?

  • Can help stabilize blood sugar levels

  • Can help reduce cholesterol levels

  • Increases the diversity in our gut microbiome

  • Can increase bowel movement bulk and regularity (although not always)

  • Appears to lower the risk of developing various conditions, including heart disease, diabetes, diverticular disease, and constipation.


Fibre and the gut microbiome:

Our diet has a major influence on our gut microbiome composition and the number of species. All food affects our microbiome either positively or negatively. High consumption of protein and animal fat will likely create a different diversity than a high consumption of plant-based foods such as fiber.



Dietary fibres are important energy sources for certain microbiota in our gut. The wider variety of fibre foods you consume, the greater diversity of gut bugs you will be feeding, and therefore have, in your microbiome.


Fibre and digestive symptoms:

Increasing fibre in your diet will improve your gut health... right? For many, yes. However, for those with digestive issues such as IBS, IBD, constipation, and other GI concerns, when they increase fibre, they may feel worse. More fibre does not always equal a happy gut. Their bloating increases, gas production increases, they can become more constipated (among other unwelcomed gut symptoms).


It is normal to have some digestive symptoms as you start to increase your fibre, however, if these symptoms do not go away, or are excessive, it is best to talk to your health care professional to dig deeper, as there is likely an underlying cause at the bottom of it.