5 fast facts about fibre

Here's what you need to know, including how to eat more of it.
Published June 3, 2021

Fibre is never going to sound cool or trendy (after all, it probably makes you think of the poop emoji). But this nutrient is a total superstar. “Few terms in the nutrition world sound less sexy,” says Lauren Slayton, MS, RD, founder of Foodtrainers in New York City, “but the benefits of Fibre are about as valuable as you can get.” Here’s what you need to know, including how to get it into your diet:

1. Most of us aren’t getting enough Fibre.

In the latest Dietary Guidelines for Americans, Fibre, which keeps your inner plumbing flowing, was named among the most under-consumed nutrients in the United States.

2. Fibre does way more than support healthy digestion.

Published research points to a slew of positive impacts associated with a Fibre-rich diet, including supporting healthy weight management, as well as a reduced risk of type 2 diabetes and heart disease, to name a few.

3. There are two types of Fibre (and many foods contain both)!

Soluble Fibre absorbs water in the digestive tract to form a gummy material. It’s found in cereal grains such as oats, as well as starchy vegetables, and pulses including beans, lentils, chickpeas, and peas. Insoluble Fibre doesn’t react with water; it provides volume and bulk to stool and helps keep contents moving through the digestive tract. Insoluble Fibre is found in whole grains, apples, nuts, beans, and nonstarchy vegetables.

4. Fibre occurs only in plants.

Unless it was added, you won’t find Fibre in dairy, meat, poultry, seafood, or eggs.

5. There are lots of ways to incorporate Fibre into your diet.

Think fruits, veggies, whole grains, seeds, nuts, and legumes.

Need more inspo? Try these Fibre-rich recipes: