Dietary Fibre: The Essentials to Know

​​More than just an ally of the intestinal transit, dietary fibre plays a key role in digestion, satiety and metabolic balance. Learn more about its benefits, main sources and the best ways to incorporate it into your daily life.

Effects on the body

Dietary fibre is a carbohydrate found exclusively in plant-based foods. Unlike other carbohydrates, it is not digested by the body and therefore passes through the digestive system almost intact, but far from useless. Fibre:

• contributes to the proper functioning of intestinal transit;
• promotes a long-lasting feeling of fullness;
• plays a key role in regulating blood sugar and cholesterol;
• also contributes to gut microbiota health.

Additional functions

There are two main categories of fibre, each with specific effects.

Soluble fibre dissolves in water and forms a gelatinous substance in the intestine. This mechanism slows down the digestion and absorption of sugars, which helps stabilize blood sugar levels and lower blood cholesterol.

Insoluble fibre does not dissolve in water. It increases the volume of stool and facilitates its progression through the intestine, thus contributing to regular transit. To get the full benefits of fibre, it’s important to consume a combination of both types.

Foods rich in fibre

Fibre is found in a wide variety of plant-based foods. Its content varies according to the category of food and the degree of processing. Generally speaking, the more food is whole and minimally processed, the more fibre it contains.

• Fruits and vegetables

  Fruits and vegetables are the daily basis of fibre intake. They provide varying amounts—especially when eaten with their peels/skin—in addition to providing water, vitamins and antioxidants.

  Examples:[1]

  Avocado (1/2 – approx. 100 g): 6.7 g

  Green peas (125 ml): 6 g

  Unpeeled pear: 5 to 6 g

  Raspberries, blackberries (125 ml): 4 g

  Medium potato with skin: 4 g

  Unpeeled apple: 2.6 g

  Strawberries (125 ml): 2 g

  Banana, orange, kiwi: about 2 g

  Skinless sweet potato (1/2): 2 g

  Broccoli, carrots, corn, green beans (125 ml): about 2 g

• Legumes

  Legumes are among the most concentrated sources of fibre. They are also filling, nutritious and economical.

  Examples per 100 g serving:

  Red beans: 8.7 g

  Chickpeas: 5.8 g

  Edamame: about 5 g

  Lentils: 4.2 g

• Cereals and whole grains

  Whole grains are an important contributor to daily fibre intake, especially when they retain bran and germ. Refined versions contain little of it, except when enriched.

  Examples:

  100% wheat flour (250 ml): 12 g

  White flour (250 ml): 4 g

  Raw rolled oats (125 ml): 4 g

  Long-grain brown rice (about 250 ml): 3 g

  Whole grain bread (1 slice): 2.6 g

  Millet (250 ml): 2 g

  Popcorn (250 ml): 1 g

  White bread (1 slice): 0.8 g

• Nuts and seeds

  Nuts and seeds are small but highly concentrated in fibre and unsaturated fats. They complement the overall intake well, especially when they are regularly integrated in small quantities.

  Examples:

  Chia seeds (30 ml): 8 g

  Almonds and sesame seeds (60 ml): 5 g

  Ground flaxseed (30 ml): 4 g

  Peanuts (60 ml): 3 g

  Sunflower seeds (60 ml): 2.4 g

Recommended intakes

Fibre needs vary by age and gender, but remain higher overall in adolescence and adulthood. For information:

• In children aged 1 to 8 years: the recommended daily allowance is between 19 and 25 g per day.
• In 9 to 13 year olds: about 26 g in girls and 31 g in boys.
• Adolescents aged 14 to 18: the needs remain similar for girls (26 g) and increase to 38 g for boys.
• Adults: Approximately 25 g per day is recommended for women under 51 years of age (21 g after) and 38 g for men (30 g after 51 years).

Despite these recommendations, the majority of the population does not reach the suggested intakes. This is often linked to a diet high in refined products and low in whole plant foods. In the long term, insufficient fibre intake can affect digestive comfort and metabolic balance.

Fibre supplements

They can be considered in certain situations, especially when diet does not allow you to reach the recommended intake. They can also be useful to meet specific needs:

• irregular bowel movements, such as occasional constipation;
• irritable bowel syndrome;
• cholesterol and blood sugar management;
• inadequate dietary intake, especially among people who eat little fruit, vegetables or whole grains;
• such as after illness, dietary changes, or in some older people.

Supplements are not a substitute for a varied diet and should be introduced gradually, accompanied by adequate hydration, to avoid bloating or digestive discomfort. Among the most common are psyllium, inulin, wheat fibre, oat fibre and pea fibre.

5 Inspiring Recipes High in Fibre

1- Spring Nourishing Bowl

This generous bowl combines brown rice, vegetables, chickpeas, avocado and sesame seeds, or about 29 g of fibre (for 2 servings).

See the recipe:

Spring Nourishing Bowl

2- Protein Energy Bars

This high-fibre, nutrient-dense snack is made with dates, pumpkin and sunflower seeds, and quinoa. Ideal for refuelling.

See the recipe:

Protein Energy Bars

3- Chia and Smoothie Pudding

The day before, we prepare this nourishing breakfast based on chia seeds, a smoothie mix and a plant-based drink. Then simply garnish it according to your desires.

See the recipe:

Chia and smoothie pudding

4- Fresh Salad with Quinoa and Lentils

This salad, ideal as a complete meal or lunch, combines quinoa and lentils—two good sources of fibre and vegetable protein!

See the recipe:

Fresh quinoa and Lentil Salad

5- Almond and Seed Flour Bread

This gluten-free bread, which relies on almond flour and seeds (flax, pumpkin, chia, sesame), is a good replacement for wheat-based breads.

See the recipe:

Almond and Seed Flour Bread

[1]Assorted Resources: Canadian Digestive Health Foundation

https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/nutrient-data.html

https://www.familiprix.com/en/articles/dietary-fibre?srsltid=AfmBOooDgwq0e1-8M-1-vBbxdLdjvpm6qESgUoz_VSguqrYbXv6vR56K