Fibre (Soluble and Insoluble fibre): Registered Dietitian Nutritionist

By: Gabrielle Deveaux, Registered Dietitian 

Fibre is an important type of carbohydrate to incorporate into our diet because of its many health benefits. It keeps us full and satisfied to prevent weight gain, promotes regular digestion, reduces cholesterol, controls blood sugar, and can lower the risk of disease. This week, Mint Nutrition Clinic is focusing on this topic and it's health implications. Read what our Registered Dietitian (Nutritionist) Gabrielle Deveaux, recommends below.

There are two types of fibre- insoluble and soluble fibre. Soluble fibre forms a gel-like substance in the gut, so it can help reduce cholesterol and manage blood sugar levels (examples: eggplant, pears, oats, etc). Insoluble fibre remains intact through the digestive process, promoting bowel regularity (examples: the skins of vegetables). Eating various high-fibre foods will ensure you get enough of both types. Also, aiming for 5-7 servings of fruits and vegetables a day helps.

Women need about 25 grams of fibre per day, whereas men need about 38 grams per day. To meet these needs, eat a variety of fibre-rich foods daily. These include fruits and vegetables, whole grains, nuts, seeds, psyllium husk, beans and legumes. Incorporate at least one of these foods into each meal and snack. Purchase products that have 2-4 grams of fibre per serving listed on the nutrition facts label. Also, look for the words “whole grain” on the ingredients list. 


Click Here, and to meet our Registered Dietitians or Nutritionists to start your high-fibre diet plan. 




Unlock Food. (2019). Focus on Fibre. Retrieved from