Fibre 101: How Much Do You Really Need?

SPOILER: PROBABLY MORE THAN YOU THINK.

When we talk about nutrition, the spotlight usually goes to the big three: protein, carbs, and fat. They’re the headliners - the nutrients we all know and (usually) track.

But if there were an underrated powerhouse in the nutrition world, it’s fibre.

While it doesn’t get the flashy marketing of protein or the polarizing reputation of fat, fibre is the quiet MVP - like the introvert at the party who ends up being the most interesting person in the room.

So what exactly is fibre - and why is it suddenly getting so much attention?

Let’s dive into the fibre fundamentals, how much you actually need, and the surprisingly simple swaps that can help you feel better, think clearer, and stay fuller longer. And yes - we’ll talk about how Fraîche Table can help you reach your goals without overthinking every meal.

WAIT, WHAT IS FIBRE ANYWAY?

Fibre is the indigestible part of plant foods. Unlike other carbs that your body breaks down into energy, fibre passes through your digestive system mostly intact. Think of it as nature’s broom - gently sweeping things along and keeping everything moving.

There are two main types of fibre to know:

Soluble fibre dissolves in water to form a gel-like substance. It helps lower cholesterol, regulate blood sugar, and keep you feeling full. (Find it in oats, beans, lentils, apples, flaxseeds.)
Insoluble fibre doesn’t dissolve - it adds bulk to stool and keeps things moving. (Think whole grains, nuts, seeds, and veggie skins.)

For optimal health, you want a good mix of both.

WHY FIBRE DESERVES A BIGGER ROLE ON YOUR PLATE

Fibre isn’t just about digestion (although yes, it helps you stay regular). It also supports:

Gut health: Fibre feeds your gut microbiome - aka the good bacteria in your belly, which supports immunity, mental health, and more.
Blood sugar balance: It slows sugar absorption and helps maintain stable energy and focus.
Heart health: Soluble fibre helps lower LDL (“bad”) cholesterol.
Satiety: High-fibre meals help you feel fuller longer - no endless snacking required.

HOW MUCH FIBRE DO YOU NEED DAILY?

According to Canada’s Food Guide:

Women need about 25 grams of fibre per day
Men need about 38 grams

But the average Canadian only gets around 14 grams per day. That gap isn’t just a number - it could be affecting everything from digestion to long-term disease risk.

HIGH FIBRE RECIPES BUILT FOR YOU

Even when you're mindful of your nutrition, it's easy to fall short, especially when time is tight and mental bandwidth is low.

A simple, beautiful meal plan that supports balanced nutrition, yes, including fibre, means you never have to second-guess a meal or count a single gram.

Curious how much better you might feel with more fibre in your life?

Try a free 10-day trial of Fraîche Table. Our recipes are designed to be simple, satisfying, and support a balanced diet - with none of the stress. Here are just a few fibre-friendly favourites waiting inside the plan:

WHAT’S BLOCKING OUR FIBRE INTAKE?

The rise of ultra-processed foods means we’re eating fewer whole, plant-based staples. Refined grains, sugary snacks, and quick-fix meals often lack fibre entirely.

And yet, you don’t need to overhaul your diet to change that.

EASY FIBRE SWAPS THAT MAKE A BIG IMPACT

Try these low-effort upgrades to naturally boost fibre in your day:

Swap white bread or pasta for whole grain
Trade white rice for quinoa, farro, or brown rice
Choose oatmeal or high-fibre granola instead of sugary cereal
Add lentils to soups, chickpeas to salads, or black beans to tacos
Keep the peels on fruits and veggies (when possible)
Sprinkle chia or ground flax on oats, smoothies, or in baking
Snack on air-popped popcorn instead of chips

ONE OF MY GO-TO WAYS TO GET MORE FIBRE: CHIA PUDDING

This is genuinely one of the easiest fibre wins in my week. Chia pudding packs a serious punch, giving you both soluble and insoluble fibre in one shot. This lemon blueberry version is bright, simple, and doesn't taste like you're "trying" to eat healthy. 16 grams of fibre in this stunning jar, yes, please. Snag the full recipe:

Lemon Blueberry Chia Pudding

2 servings

Ingredients:

1 1/2 cups milk of choice

1/3 cup chia seeds

1 tablespoon maple syrup

1/2 teaspoon vanilla

1/4 lemon, zested & juiced

1/2 teaspoon salt

1/4 cup plain Greek yogurt, to serve

1/4 cup blueberries

Instructions:

Mix together the milk, chia seeds, maple syrup, vanilla, lemon zest, lemon juice, and salt. Distribute among your jars (1 per person) or resealable containers.
Let sit a minimum of 4 hours or overnight. When ready to eat, top with yogurt, blueberries, and additional chia seeds if desired!

STILL NOT GETTING ENOUGH?

If you’re doing your best and still falling short, fibre supplements like psyllium husk, inulin, or partially hydrolyzed guar gum can help. Just increase slowly, drink plenty of water, and consult your healthcare provider if needed. And remember, supplements are just that– they aren’t meant to replace a good diet.

FINAL TIPS FOR ADDING MORE FIBRE

Start slow: Too much too fast can cause bloating - ease in.
Hydrate: Fibre and water go hand in hand for digestion.
Mix it up: A variety of fibre sources helps support a balanced gut.

READY TO TRY IT?

Now you know what more fibre could mean for you… steadier energy, better digestion, fuller for longer. The easiest way to find out how good you can feel is to start eating that way, without the tracking or the guesswork. Try Fraîche Table free for 10 days and see for yourself.

Disclaimer: This blog is for general information only and not intended as medical advice. Always consult a registered healthcare professional before making significant dietary changes.

References

Health Canada. Dietary Fibre Intake in Canada. Canadian Community Health Survey, 2015.
Health Canada. Canada’s Food Guide – Nutrients to Limit and Nutrients to Increase, 2019.
Anderson JW, et al. Health benefits of dietary fiber. Nutr Rev. 2009;67(4):188-205.