When people ask, what is fibre, they’re usually thinking about digestion or constipation. But fibre does much more than help with regularity. It also plays a role in gut health, fullness, cholesterol, and blood sugar. 

What is fibre? 

Fibre is a type of carbohydrate found in plant foods, but unlike other carbohydrates, your body does not fully digest it. Instead of being broken down into sugar and absorbed, fibre moves through the digestive tract and supports different functions along the way.  

You’ll find dietary fibre in foods like fruits, vegetables, legumes, nuts, seeds, oats, barley and whole grains. In Canada, fibre is recognized as an important part of a healthy diet because it may support bowel regularity, help lower blood cholesterol and help you feel full longer (Health Canada, 2025). 

Why is fibre important? 

If you’ve ever wondered why fibre is important or what it does, the answer is that it works in several ways at once. 

One of it’s best-known jobs is supporting digestive health. It can add bulk to stool, help stool move through the intestines and support healthy bowel movements, which is why fibre is often discussed for regularity and constipation (MedlinePlus, 2024). 

But the benefits of it go beyond that. Certain fibres can help slow digestion, support steadier blood sugar responses after meals and help with satiety, which is why fibre also comes up in conversations about appetite control, weight loss, and healthy eating habits. 

To understand how fibre works, it helps to think about its effect in the following three: absorption, glycemia and cholesterol.  

Fiber alters how nutrients are absorbed. The viscous gel formed by soluble fiber slows gastric emptying and the enzymatic digestion of carbohydrates, thereby blunting post-meal glucose and insulin spikes (Daley and Shreenath, 2026).  

Additionally, gel-forming fibers bind bile acids in the small intestine; when these bile acids are excreted, the liver must use more cholesterol to make new bile, lowering blood LDL cholesterol (the “bile acid binding” effect).  

Insoluble fiber has a subtler effect on blood sugar by diluting intestinal contents and speeding transit, but it similarly contributes to overall glycemic control. Together, these actions mean that high-fiber diets improve glucose regulation and lipid profiles, reducing risks of diabetes and heart disease. 

Soluble and insoluble fibre: What’s the difference? 

One of the most common questions people ask is the difference between both types of fibre. Both matter and offer important health benefits, but they behave differently in the body. They are classified according to water solubility. 

Soluble Fibre 

Soluble fibres (e.g. pectin, gums, inulin, β-glucans) dissolve in water and form a gel during digestion. This can help slow digestion and is one reason it’s associated with cholesterol and blood sugar support and feeling fuller for longer. Soluble fibre is found in foods such as oats, barley, beans, lentils, peas, nuts, seeds, apples and some other fruits and vegetables. Psyllium, a common fibre derived from the seeds of Plantago ovata, is popular to treat constipation. Its powder form can be mixed into water or juice for convenience. 

Because it slows digestion, it can leave you feeling fuller for longer. However, hydration is key to preventing intestinal blockage. 

Insoluble fibre 

Insoluble fibers (e.g. cellulose, lignin, some hemicelluloses) remain intact, that means they do not dissolve in water. Instead, it helps add bulk and move material through the digestive tract. That is why insoluble fibre is commonly linked with regularity and fibre for constipation. Good sources include wheat bran, whole grains, vegetables, legumes, nuts, seeds, brown rice, quinoa and fruits with edible skins (The Nutrition Source, 2012). 

How much fibre per day? 

If you’re asking how much fibre per day you should aim for, Health Canada states that adult women need about 25 grams of fibre per day and adult men need about 38 grams per day (Canada, 2025).  

Most Canadians are only getting about half that much, which helps explain why the topic of how to get more fibre matters so much. 

If your goal is to improve your intake, one of the best places to start is with high fibre foods. 

Good food sources of fibre include: 

• Fruits 

• Raspberries (1 cup = 8g of fibre) 

• Banana (1 = 3g of fibre) 

• Pear (1 = 5.5g of fibre) 

• Apple ( 1 = 3g of fibre) 

• Vegetables 

• Broccoli (1 cup chopped = 5g of fibre) 

• Green peas (1 cup boiled = 9g of fibre) 

• Brussel sprouts (1 cup = 4.5g of fibre) 

• Potato (1 medium size = 4g of fibre) 

• Grains 

• Spaghetti whole-wheat (1 cup = 6g of fibre) 

• Barley, pearles, cooked (1 cup = 6g of fibre) 

• Quinoa (1 cup = 5g of fibre) 

• Oatmeal (1 cup = 4g of fibre) 

• Brown rice (1 cup = 3.5g of fibre) 

• Legumes, nuts and seeds 

• Lentils (1cup = 15.5g of fibre) 

• Black beans (1 cup = 15g of fibre) 

• Chia seeds (1 ounce = 10g of fibre) 

• Almonds (1 ounce = 3g of fibre) 

The easiest way to add fibre to the diet is through simple daily habits: having oats for breakfast, adding beans or lentils to soups or salads, including fruit and vegetables more often as snacks and swapping in more whole-grain options where possible.  

So, what is fibre? It is a simple but important part of everyday wellness, supporting digestion, satiety, cholesterol, blood sugar, and the gut microbiome. Starting with high-fibre foods, building gradually, and staying hydrated can go a long way. And if you are looking for an easy way to complement those habits, Organika’s Belli-Bliss fibre line is worth keeping in mind as part of a balanced routine.