Functional Foods: A Little Extra on the Plate

These days, functional foods are increasingly being put forward, with the properties and potential benefits of proteins, probiotics, omega-3s, and much more, praised. Faced with the abundance of information on these subjects, how can you make sure you make the right choices at the grocery store? We’ll help you cut through the noise.

What Is Functional Food?

What do we mean when we talk about a “functional” food?

Health Canada’s Bureau of Nutritional Sciences proposes the following definition: “A functional food is similar in appearance to conventional foods, is part of the normal diet and provides demonstrated physiological benefits, and/or reduces the risk of chronic disease beyond basic nutritional functions.”

It is therefore a food that, by nature, provides health benefits, or a food that has been enriched with compounds that yield positive health effects.

Manufacturers have responded to consumers’ appetite for these functional foods, and sometimes highlight their properties. Does that make them necessarily better choices than others? Let’s break it all down!

Popular Functional Foods

Fibre

Fibre occurs naturally in plants. It is a non-digestible carbohydrate, meaning it is not digested or absorbed in the small intestine.

Foods rich in fibre are very often put forward, and for good reason: they are a very important element in a healthy diet. Fibre will promote good intestinal transit, and thus fight constipation, but it also plays a role in lowering cholesterol levels in the blood, in addition to providing a prolonged feeling of satiety.

It is estimated that women need 25 g of fibre per day, men 38 g. According to Health Canada, the majority of Canadians consume only half of the recommended daily intake.

Fibre is found in vegetables, such as broccoli, carrots, artichokes and sweet potatoes; fruits, such as apples, pears, raspberries, blackberries, oranges and kiwis; and nuts and seeds, legumes, and cereals and whole grains.

Foods with added fibre, such as psyllium and beta-glucan, can also be found at the grocery store, as well as inulin, which is often extracted from chicory. They can be found in products such as cereals, breads, bars, yogurt or beverages. They are also a good source of fibre and a practical way to boost your fibre intake!

Proteins

If there’s one thing we can say about protein, it’s that it’s all the rage these days! Protein recipes are popping up on social media, as well as on food shelves. No fewer than 1,579 new protein-rich or protein-enriched products appeared on Canadian shelves between January 2021 and April 2026!

Protein is particularly prized because it helps maintain muscle mass and repair body tissue.

About 0.80 g of protein per kg of body weight per day is recommended. For a 70 kg person, this is about 56 g of protein per day.

The main sources of protein include meat, fish and eggs, as well as dairy products, legumes, soy and soy products, nuts and seeds. It is also found in certain protein-enhanced products, such as bars, drinks, breads, cereals, snacks, etc.

Health Canada suggests favouring plant-based proteins, which contain less saturated fat and more fibre, which is beneficial for heart health.

Probiotics

Foods labeled “probiotics” are foods that contain the cultures of live bacteria and microorganisms. Some types support digestive health, maintaining a healthy gut microbiota.

This includes fermented products, to which live cultures are added, such as yogurt and kefir. It is also possible to consume probiotics in supplements, in the form of capsules, tablets or drops, for example.

Omega-3

Omega-3s are a whole family of so-called “good fats,” which are associated with general well-being. They support cardiovascular health, and play an important role in brain function.

These acronyms are often seen on product packaging: ALA, EPA, and DHA. All three are omega-3 fatty acids. ALA is mostly found in plants like walnuts and flaxseeds, while fatty fish are good sources of EPA and DHA.

There are also foods fortified with omega-3s, such as eggs – in which case the hens have been fed omega-3s. The World Health Organization recommends 300 to 500 mg of omega-3 fatty acids per day, which is equivalent to eating two servings of fatty fish per week.

Phytosterols and Phytostanols

The terms are less well known, but you may have seen these words on some products. They are found in small amounts in vegetable oils, nuts and seeds, as well as legumes and cereals. In Canada, these compounds are sometimes added to spreads, mayonnaise, margarines, salad dressings, yogurts, etc.

These plant sterols mimic cholesterol in the small intestine, which has the effect of partially blocking absorption.

Other Foods Highlighted

Cocoa and dark chocolate: They are often cited for their richness in flavonol, studied for their effects promoting cardiovascular health.

Green tea and matcha: These are associated with antioxidant activity, as well as supporting cardiovascular health and maintaining healthy cholesterol levels

Nuts and legumes: They have several benefits, including their fibre and protein content, mentioned above. They are also associated with better cardiovascular health, in addition to containing iron, magnesium and potassium.

What to Put in Your Grocery Cart?

Packaging provides a good source of information to help you make informed choices. When choosing your food, check the health benefits listed, such as “rich in protein” or “source of fibre”… but don’t stop there. Functional foods are a good way to add nutrients to your diet… but they are not miracle foods either! You should always take a global approach, and aim for a healthy and varied diet.

It’s always important to consider food as a whole. Yes, a protein cereal bar will meet certain nutritional needs, but has their sugar or saturated fat content been checked?

A product can have attractive “functional” properties, but not the best overall choice. That’s why it’s important to always take the time to compare ingredient lists and the nutrition facts table before putting a product in your basket. The nutritional information label is also a good tool to make sure you make good choices.

And finally, you shouldn’t deny yourself pleasure. It’s all about finding balance. You don’t always have to choose the “enriched” version of a food. Preserving the pleasure of eating is also what eating “healthy” is all about!