Make Fibre Your New Years Resolution!

Written By: Mairead Rodgers Russell, Registered Dietitian

Fibre has long been an unsung nutrition hero.

While it’s starting to have it’s moment with the “fibre-maxxing” trend on social media, fibre is still nowhere near as celebrated as things like protein, magnesium, or electrolytes. 

Fibre does so many cool things for our bodies!

When we think of fibre, we often think of our bowels. Fibre helps keep our digestive system and bowels nice and regular. This is key for all of this (who doesn’t love a healthy poop?) but can be especially important for anyone struggling with concerns like IBS or diverticulitis.

Fibre also plays a key role in cardiovascular health. Fibre helps keep cholesterol in check, and can help reduce it for those with high cholesterol. A higher fibre diet can also help with blood sugar control and help maintain more stable energy levels throughout the day.

Because high-fibre foods take longer to break down in our digestive system than comparable lower-fibre foods, they can help keep you feeling full longer. This can be particularly helpful if you find yourself becoming hungry shortly after a meal, or if you are watching portion sizes.

Are you sold on fibre yet?

The recommended daily amount of fibre is 25g per day for most women, and 38g per day for most men – that’s a lot!! 

Check out these tips to increase your fibre in 2026!

Check those labels
Fibre is always listed on the Nutrition Facts table on food labels. Have a peek to see how your favourite foods stack up! Use the “percent daily value” on the right-hand side of the table – 5% is a little, 15% is a lot.

Get into plant-based proteins! 
Did you know plant-based proteins, like beans, lentils, chickpeas, and edamame are great sources of fibre? They can be used to bulk up your favourite meals to easily increase your fibre intake. Try adding them to your favourite soups, tacos, or casseroles this winter!

Make half your plate fruits and vegetables
All fruits and vegetables are great sources of fibre. To easily see that you’re taking in enough, make half your plate fruits and vegetables at most meals.

Increase your fibre slowly
Too much fibre too fast can lead to some upset bowels. To make a smooth transition, try increasing slowly and make sure to drink enough fluid. If you do notice your bowels moving more or less than you’d like, reduce your fibre intake temporarily and then increase again more slowly when you’re ready.

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