Fibre 101: Why Fibre Matters for Digestion, Heart Health & Metabolic Wellness

Fibre is one of the most overlooked nutrients in modern diets. Yet, it plays a powerful role in digestive health, blood sugar balance, heart health, and overall wellness. Many Canadians consume less than half of the recommended daily fibre intake. This shortfall can lead to digestive discomfort, metabolic issues, and an increased risk of chronic diseases.

At WellnessRX Pharmacy, our pharmacist and nutritionist team regularly helps patients understand how to increase fibre safely. We focus on both diet and targeted supplementation.

What Is Fibre?

Fibre is a type of carbohydrate found in plant foods that cannot be digested by human enzymes. Instead of being absorbed, fibre travels through the digestive tract. It supports gut function, feeds beneficial bacteria, and helps regulate metabolism.

There are two main categories of fibre:

• Soluble fibre

• Insoluble fibre

  
  

Both are essential for optimal health.

Key Benefits of Fibre

Digestive & Gut Health

Fibre provides numerous benefits for digestive health:

• Supports regular bowel movements

• Helps prevent constipation and diarrhea

• Feeds beneficial gut bacteria (prebiotic effect)

• Supports gut lining integrity

  
  

Heart Health

Fibre is also crucial for heart health:

• Helps lower LDL (“bad”) cholesterol

• Supports healthy blood pressure

• Improves cardiovascular risk markers

  
  

Blood Sugar & Metabolic Health

Fibre plays a significant role in blood sugar management:

• Slows glucose absorption

• Improves insulin sensitivity

• Supports type 2 diabetes management

  
  

Weight Management

Fibre can aid in weight management:

• Promotes fullness and appetite control

• Helps reduce overeating

• Supports healthy weight loss plans

  
  

Hormone & Detox Support

Fibre contributes to hormone balance and detoxification:

• Aids estrogen metabolism

• Supports toxin elimination through stool

• Helps prevent reabsorption of waste products

  
  

Health Conditions Fibre Can Help Support

Adequate fibre intake may benefit individuals with:

• Constipation or irregular bowel movements

• Irritable Bowel Syndrome (IBS)*

• High cholesterol

• Type 2 diabetes or insulin resistance

• Metabolic syndrome

• Diverticular disease

• Fatty liver disease

• Hormonal imbalances (e.g., estrogen dominance)

  
  

Type and dose of fibre matters in IBS — guidance is recommended

Dietary Sources of Fibre

Soluble Fibre Sources

Soluble fibre dissolves in water and forms a gel-like substance. Common sources include:

• Oats and oat bran

• Beans and lentils

• Chia seeds and flaxseed

• Apples, pears, and berries

• Psyllium husk

  
  

Insoluble Fibre Sources

Insoluble fibre adds bulk to stool and supports bowel movement. Key sources include:

• Whole grains

• Wheat bran

• Nuts and seeds

• Vegetables (carrots, broccoli, leafy greens)

  
  

Daily Fibre Targets

To meet your daily fibre needs:

• Women: ~25 g/day

• Men: ~38 g/day

  
  

Most people consume 15 g or less per day.

Fibre Supplements: Types & Forms

Fibre supplements can be helpful when dietary intake is low or specific therapeutic effects are needed.

Common Fibre Supplement Types

Psyllium Husk

• Soluble fibre

• Helps with constipation, diarrhea, cholesterol, and blood sugar

• Well-studied and effective

• Must be taken with adequate water

  
  

Inulin

• Prebiotic soluble fibre

• Feeds beneficial gut bacteria

• May cause bloating in sensitive individuals

  
  

Acacia Fibre

• Gentle, soluble prebiotic fibre

• Often better tolerated in IBS

• Supports gut microbiome balance

  
  

Partially Hydrolyzed Guar Gum (PHGG)

• Low gas production

• Helps IBS, blood sugar, and stool consistency

• Highly tolerable for sensitive guts

  
  

Wheat Dextrin

• Soluble fibre

• Improves regularity

• Less effective as a prebiotic

  
  

Powder vs Capsule Fibre Supplements

When choosing between powder and capsule forms of fibre supplements, consider the following:

• Powders allow flexible dosing and are easier to titrate.

• Capsules are convenient but often require many pills to reach therapeutic doses.

  
  

A pharmacist or nutritionist can help determine the right type, dose, and timing for your needs.

How to Increase Fibre Safely

Increasing fibre too quickly can cause bloating, gas, or discomfort. To avoid this, follow these tips:

✔️ Increase gradually (over 1–2 weeks)

✔️ Drink plenty of water

✔️ Start with soluble fibre if sensitive

✔️ Pair fibre with meals for better tolerance

How a Pharmacist & Nutritionist Can Help

At WellnessRX Pharmacy, we offer comprehensive support:

• Assess dietary fibre intake

• Recommend the best fibre type for your condition

• Ensure fibre does not interfere with medications

• Help manage IBS, cholesterol, blood sugar, and gut health

• Create personalized nutrition and supplement plans

  
  

The Bottom Line

Fibre is a cornerstone of digestive, metabolic, and cardiovascular health. Whether through whole foods or carefully chosen supplements, increasing fibre intake can significantly improve how you feel. This includes enhancing gut comfort, boosting energy, and aiding in long-term disease prevention.

If you’re unsure which fibre is right for you, our pharmacist and nutritionist team are here to help.

For more information on how to incorporate fibre into your diet, visit our fibre guide.