What You Need to Know About Fibre and Gut Health

Move over protein - it's fibre's time to shine! "Fibremaxxing" has been trending in 2025, and while social media trends don't usually align with evidence-based health recommendations, this may be one of the exceptions. While I caution against taking anything to the "max," there are good reasons why most people can benefit from getting more fibre in their diets.

Fibre is more than what's in your grandfather's bran cereal. It's a key component of many plant foods and has decades of research supporting its importance for overall health. Eating a high-fibre diet has been shown to reduce cholesterol levels, improve blood sugar, and contribute to satiety—a feeling of fullness and satisfaction after eating. Numerous studies have also indicated that eating more fibre can significantly reduce the risk of chronic diseases like cardiovascular disease, coronary artery disease, stroke, and certain types of cancer. While the reasons behind these benefits are complex, we know they are at least partly related to fibre's essential role in gut health.

A variety of colourful plant-based foods with benefits for gut health

How Fibre Benefits Gut Health

By now, you may have heard of the "gut-brain" connection. There is mounting evidence that our gut health is linked to many other aspects of our health, such as our heart, immune system, and hormones. The food we eat impacts our gut microbiome, which is a large ecosystem of bacteria, fungi, viruses, and other organisms. Fibre is not digested by humans (at least not in the same way as protein, fat, and carbohydrates), but it plays a crucial role in feeding the good bacteria in our gut.

Beneficial gut bacteria ferment fibre and produce short-chain fatty acids (SCFA) like acetate, propionate, and butyrate. These SCFA have positive effects on the brain, reduce inflammation in the body, and strengthen the gut lining, which can support immune health. SCFA are also believed to be one of the mechanisms by which fibre reduces the risk of chronic diseases like heart disease, diabetes, cancer, and cognitive decline.

Plant foods rich in fibre also contain other beneficial components like polyphenols, which have been shown to reduce inflammation, improve liver health, and enhance insulin resistance. Look for colourful fruits and vegetables and enjoy a variety of nuts, seeds, and legumes to optimize both your fibre and antioxidant intake!

How Much Fibre Do You Need?

Your fibre needs depend on your age and gender. Most adult males need upwards of 30-38 g per day, while women should target at least 20-25 g (and a bit higher when pregnant or breastfeeding). Most people are likely not meeting their fibre intake and can benefit from working towards a higher fibre diet.

When increasing your fibre, it is important to do so gradually. This approach will help reduce digestive upset and give your body time to adjust. Start by increasing fibre at one meal or snack at a time. Having a high-fibre breakfast can be a good place to start! This will not only contribute to your daily fibre intake but also help you feel full and keep blood sugar levels stable throughout the morning. Pair it with a good source of protein and carbohydrates for a well-rounded and satisfying breakfast. Greek yogurt, berries, nuts, and some high-fibre cereal is an example of a quick and easy breakfast idea that fits the bill!

Bowl of fresh berries high in fibre and antioxidants

Five Tips for Getting More Fibre

1. Fill half your plate with vegetables. Vegetables are a good source of fibre and can help you meet your fibre needs throughout the day. Choose from a variety of colourful vegetables—fresh or cooked! Time-saving tip: use frozen vegetables for a quick addition to any meal.

   
   

2. Have nuts and seeds every day. Nuts and seeds provide fibre, protein, and healthy fats, which benefit heart and gut health! Grab a handful of your favourite nuts or seeds and pair them with a fruit for a balanced, fibre-rich snack! Nuts and seeds can also be added to yogurt, cereal, salads, or various dishes.

   
   

3. Have meatless meals more often. Consider swapping meat for beans or legumes in some dishes or adding them to your meals. This is a great way to increase your fibre and save some money. Think about adding beans or chickpeas to salads, soups, or rice.

   
   

4. Choose whole grains more often. Look for products like whole grain breads or cereals and consider expanding the variety of whole grains you use. For example, consider adding some quinoa to your rice—they can be cooked together in the pot and add a fibre boost to your dish!

   
   

5. Read labels to choose higher fibre options. When choosing between products at the grocery store, look for those with a higher percent daily value or a higher gram amount per serving. Aim for grain products with more than 2 g of fibre per serving.

   
   

Nutrition facts table showing a food product with 5 g of fibre

Looking For Support With Personalized Nutrition?

If you are looking to improve your digestive health or prevent or manage chronic conditions, working with a Registered Dietitian can be a great place to start. I work with clients to provide personalized recommendations and help them reach their health goals while making sustainable changes that work for them.

If you would like to learn more about services offered, feel free to browse my website or reach out to book a discovery call!

In Health,

Anna Maria Campbell, RD, MHSc, CDE