Small Changes, Big Benefits: How to Add More Fibre to Family Meals
Written by Katelyn Maclellan | Nutrition Student
Why Fibre Matters
Have you noticed how fibre seems to be popping up everywhere lately? From high-fibre cereals and chips to “functional”, prebiotic fibre-containing sodas like Poppi and Olipop, fibre-enriched foods are appearing all over grocery store shelves. Nutrition and marketing experts predict fibre-focused products will continue to grow in popularity as more people learn about the benefits of fibre for gut health and overall wellbeing.
But here’s the good news: you don’t need trendy products to get more fibre. Fibre has always been easy to include in everyday meals and it is naturally found in many foods families already eat.
As interest in gut health grows, many food companies are adding extra fibre to drinks and packaged foods. While these products can contribute some fibre to your diet, whole foods like beans, vegetables, fruits, and whole grains remain some of the most powerful, affordable, and family-friendly sources.
Fortunately, adding more fibre to family meals does not need to be complicated. Often, a few small swaps or simple additions are all it takes to give your meals a healthy boost.
What is Fibre?
Fibre is a type of carbohydrate that our bodies can’t fully digest. Instead of being broken down and used for energy like other carbs, fibre moves through the digestive system and supports lots of important functions along the way.
There are two main types of fibre:
Soluble fibre dissolves in water to form a gel. It helps stabilize blood sugar levels by slowing down the digestion of carbohydrates, supports heart health by binding with cholesterol and removing it via stool, and helps manage diarrhea.
Insoluble fibre does not dissolve in water. It makes you feel full for longer after eating, adds bulk to stool, and helps food move through the digestive system, supporting regular bowel movements.
Most plant foods contain a mix of both types of fibre.
Why Fibre is Important for the Whole Family
Fibre supports health at every stage of your life!
For children, fibre helps maintain digestive health, keeping digestion regular and supporting the development of a healthy gut microbiome. A healthy gut is important for overall wellbeing and can help prevent common issues like constipation.
For adults, fibre intake is linked with lower risk of heart disease and type 2 diabetes, and to improved colon health. Eating fibre-rich foods regularly is one simple way to support overall health as we age.
Fibre can also help everyone in the family feel full and satisfied for longer after meals. Because fibre slows digestion, it helps keep blood sugar levels more stable and may help prevent energy crashes between meals.
Despite these benefits, most Canadians only get about half the recommended amount of fibre per day.
Health Canada’s fibre recommendations by age group
Where You Can Find Fibre
Many everyday foods already contain fibre.
Whole grains are a great place to start. Foods like oatmeal, whole-grain bread, brown rice, and whole wheat pasta provide more fibre per serving than refined grains like white bread. For example, ¾ cup of oatmeal provides about 4 grams of fibre.
Fruits like apples, pears, and berries are also great sources of fibre. Just ½ cup of strawberries contains 4 grams of fibre! Make sure to leave the skin on fruits when possible to get all of the fibre they have to offer. Vegetables such as broccoli, carrots, peas, and potatoes (with the skin) are also good sources. ½ cup of green peas has 6 grams of fibre, and 1 medium sweet potato has 4 grams! Remember, frozen fruits and veggies work great too!
Bean and lentils, either dried or canned, are especially rich in fibre, with ¾ cup providing 6 grams. They are a great addition to soups, salads, or pasta sauces to give them an extra boost. Nuts and seeds, such as almonds, chia, or flaxseeds also provide fibre and can be added to your family’s favourite breakfast foods!
When reading nutrition labels, here’s a simple way to evaluate their fibre content per serving:
2 grams or more is a source
4 grams or more is a high source
6 grams or more is a very high source
Small Changes That Add Up
Adding more fibre to your family’s meals doesn’t need to be complicated. Small changes throughout the day can make a big difference.
Here are a few easy strategies you can try:
Try switching from white bread to whole grain bread, or from white rice to brown rice.
Choose oatmeal or high-fibre cereal for breakfast, and add some berries as a bonus.
Add lentils or beans next time you make pasta sauce, soup, or tacos.
Include a fruit, vegetable, or whole grain with every meal and snack. Sprinkle chia or flax seeds onto your yogurt or blend them into smoothies.
Try making a batch of quinoa salad as a simple and filling lunch option.
Increase Fibre Gradually
When increasing fibre in your diet, it’s best to do it slowly. Adding too much fibre into your diet too quickly can sometimes cause stomach pain, bloating, or gas. Gradually add more fibre to give your body time to adjust. Drinking plenty of fluids is also important when increasing your fibre intake to keep your stool soft.
Final Thoughts
Fibre is a powerful nutrient that supports digestion, heart health, and overall wellbeing.
The best part is that increasing fibre in your diet doesn’t require complicated meal plans or trendy products! Simple choices like whole grains, fruits, vegetables, and beans can give your family all the benefits fibre has to offer.