When people think about fibre, digestion is often the first thing that comes to mind. While fibre plays an important role in keeping things moving, its impact goes far beyond regularity. From supporting heart health to the gut microbiome to helping stabilize energy levels, fibre is a foundational part of overall wellness.

Help slow digestion and support steady energy levels

Contribute to feeling full after meals Contribute to feeling full after meals. However, not all fibre works the same way. Understanding the different types—soluble, insoluble, fermentable and non-fermentable—can help you make more informed, balanced choices in your everyday meals.

What is fibre?

Fibre is a type of carbohydrate found in plant-based foods that your body can’t fully digest. Instead of being absorbed, it moves through your digestive system, supporting a range of functions along the way.

Health Canada recommends a daily fibre intake of 25 g/day for women and 38 g/day for men.

Foods like fruits, vegetables, whole grains, legumes, nuts and seeds are all natural sources of fibre, and most contain a mix of both soluble and insoluble types.

Fibre solubility: Key for heart health, blood sugar regulation and regularity

Soluble fibre:

Soluble fibre dissolves in water and forms a gel-like substance in the digestive tract. This type of fibre can:

• Help slow digestion and support steady energy levels
• Contribute to feeling full after meals
• Support heart health by helping to manage cholesterol levels
• Help moderate blood sugar response after eating

You’ll find soluble fibre in foods like oats, barley, beans, lentils, chia seeds and fruits like apples and citrus.

Insoluble fibre:

Insoluble fibre does not dissolve in water. Instead, it adds bulk to stool and helps move food through the digestive system.

This type of fibre can:

• Support regular bowel movements
• Help alleviate and manage constipation
• Contribute to overall gut health by keeping things moving efficiently

You’ll find insoluble fibre in foods like whole grains, wheat bran, nuts, seeds, vegetables and the skins of fruits.

Fibre fermentability and the microbiome

Another way to understand fibre is by how it interacts with your gut bacteria. Some fibres are fermentable, meaning they’re broken down and used by beneficial gut microbes, while others are non-fermentable and primarily support movement through the digestive tract.

Highly fermentable fibre:

Fermentable fibres can help support gut health by feeding beneficial bacteria and producing compounds like butyrate that support the gut environment and contribute to other aspects of health. At the same time, they may cause symptoms like gas or bloating for some people—especially when intake increases quickly.

Highly fermentable fibres include pectin (found in citrus fruits and apples), guar gum and beta-glucan (found in oats and barley), and inulin (found in onions, garlic and chicory root).

Less fermentable fibre:

Less fermentable fibres tend to produce less gas because they aren’t fermented by microbes. They play a key role in promoting regularity. These fibres include cellulose and lignin (found in wheat bran and the skins of fruits and vegetables), as well as psyllium, which is soluble but only minimally fermented.

What type of fibre should I choose?

Rather than focusing on one type over the other, it’s important to get a mix of different types. Each plays a unique role, and together they support digestive function, metabolic health and overall wellbeing.

Soluble fibre helps slow and regulate digestion, while insoluble fibre helps maintain movement through the gut—supporting a more balanced and resilient digestive system.

As with soluble and insoluble fibre, a balance of both high and low fermentable fibres is beneficial for most people, and individual tolerance can vary.

Some people with certain health or gut issues like Irritable Bowel Syndrome (IBS) or constipation may benefit from specific strategies around types of fibre. For example, a low FODMAP diet is a research-backed strategy for IBS management. Due to the complex nature of these dietary modifications, it is essential to work alongside a registered dietitian to ensure nutritional adequacy. They can provide a personalized assessment of your symptoms and help implement tailored strategies that address your specific health requirements.

Simple ways to include more fibre

Increasing fibre intake doesn’t have to be complicated. Small, consistent changes can make a meaningful difference over time.

Try:

• Adding fruits or vegetables to each meal and snack
• Choosing whole grain options more often (like oats, brown rice or whole grain bread)
• Including legumes such as lentils or beans a few times per week
• Adding nuts, seeds or chia to yogurt, oatmeal or salads

If you’re increasing your fibre intake it’s best to do it gradually. For example, if you never eat beans start with ¼ cup, then slowly increase to ½ cup and then more as tolerated. While you’re increasing your fibre make sure you’re drinking plenty of fluids.

Bottom line

Prioritizing fibre is essential for heart health, metabolic health, digestion and your general wellbeing. You can easily enjoy the advantages of soluble, insoluble, and various fermentable fibres by incorporating diverse plant-based foods into your diet—without an overly complicated approach.

Try it at home

A simple way to include both types of fibre is with oats. This blueberry crumble overnight oats recipe combines oats, chia seeds and fruit—providing a balanced, fibre-rich start to your day. Top with berries, nuts or granola for added texture.

Written by Sherin Sayrany, MND Candidate