Fibre is IN: The Trend You Can Stick to All Year

Posted on Wednesday, January 8th, 2025

Welcome back to the start of another year and exciting semester ahead! It is very common to set goals during the start of a new calendar year, and if you have I recommend checking out my blog from last year for some tips to help you make sustainable change. This year I want to focus on nutrition by addition and what better time to discuss that then January, which is fibre focus month!

Fibre provides so many benefits including keeping you regular, lowering cholesterol and helping control blood glucose levels. There has also been research to show that it may help to maintain a healthy body weight and lower the risk of heart disease and some types of cancer. On average the amount of fibre needed per day is 38g for men and 25g for women. For more specific information on how much fibre you need check out this Focus on Fiber article from UnlockFood.ca. This can seem a bit daunting, but it only takes some small changes throughout the day, and it starts to add up. By the end of this blog, you will be a fibre expert and be reaping the benefits in no time!

Firsts let’s break down the types of fibre! (I bet you didn’t even realize there are different types) Fibre can be characterized as soluble which helps manage blood sugar by slowing down digestion and lowers cholesterol; and insoluble fibre which helps keep you regular by speeding up digestion by adding bulk.

Some Sources of Soluble Fibre Include:

  • Whole grains: especially brown rice and oats
  • Green Peas
  • Chia Seeds
  • Flaxseeds
  • Psyllium Husk
  • Avocado
  • Winter Squash
  • Beans and Lentils are high in both soluble and insoluble fibre

Some Sources of Insoluble Fibre Include:

  • Apples
  • Nuts
  • Whole grains: especially wheat, barley and millet
  • Dried Figs
  • Berries
  • Dates and Prunes
  • Coconut
  • Beans and Lentils are high in both soluble and insoluble fibre

There are lots of ways to add fibre to you diet throughout the day and make meals and snacks that will keep you full and energized! Here are some things you can try out to increase your fibre intake:

  • Look for food labels with 2-4 grams of fibre per serving
  • Add berries to your fruit or cereal
  • Focus on whole grain options
  • Add a salad or a veggie soup to your lunch or dinner
  • Have nuts and seeds or veggies and dip as a snack
  • Add lentils and beans to your favourite soup and salad recipes

Test out a few of these this week and see how you feel – there are so many ways to incorporate fibre, and they add up fast! I also wanted to mention some of my favourite high fibre choices available on campus to stick with you during those long study days:

  • Breakfast – oatmeal, yogurts and berries, bran muffin
  • Lunch – Soup, salad, whole wheat wrap or sub
  • Supper – Chili, Stir Fry, Chefs Choice
  • Snacks – Nuts, Granola Bar, Hummus and Crackers, Whole Fruits

One thing I will highlight is that when increasing fibre, you also need to ensure you are being mindful of your hydration. Fluids help to break up the fibre in your diet to keep things moving regularly!

Overall, I think fibre should be a year-round trend, and your body will thank you for it. Let’s start 2025 off right and make fibre the focus 😉


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