Fiber Intake

Everywhere we turn, we hear about the importance of protein in our diet. Our intake of fiber, on the other hand, is often overlooked — and just as, if not more, important.

⚠️

Less than 3% of Canadians meet the minimum recommended daily fiber intake.

On average, Canadians consume about 14–17 g/day — only half the Health Canada recommendation.

Impacts of Low Dietary Fiber

Increased rates of constipation and IBD

Worsened IBS symptoms

Higher risk of Type II Diabetes and CVD

Increase in obesity and weight gain

Increased risk of colorectal cancer

Weaker immune system

Increased fatigue and less stable energy

Increased chronic inflammation

Recommended Daily Fiber Intake

Men

Ages 19–50 38 g/d

Over 50 30 g/d

Women

Ages 19–50 25 g/d

Over 50 21 g/d

Special Cases

🫀 Elevated ApoB, LDL & Total Cholesterol

Aim for 10+ g of soluble fiber/day

• Fiber binds cholesterol and flushes it out of the body

⚖️ Obesity & Metabolic Syndrome

Over 30 g/day

• Helps with weight loss and reduces mortality

🩸 Diabetes Type II

Above general daily intake guidelines

• To lower blood pressure: 28 g (W), 38 g (M) — especially from cereal and vegetables
• Helps relax blood vessels by producing SCFAs
• Every 5 g more of fiber consumed → drop in systolic BP of 2.8 mmHg

🌸 PCOS

25–35 g/day or more

• Helps with insulin resistance & hormonal imbalances
• Increases satiety for weight loss
• Removes excess estrogen through regular bowel movements
• Lowers androgens — reduces hirsutism and acne
• More SHBG → less free testosterone

💡

Increase fiber gradually. A sudden increase can worsen bloating, diarrhea, and gas.

💧

Increase water intake alongside fiber to avoid constipation.

🌾

Insoluble Fiber

Not digested — improves insulin sensitivity, reduces risk of Type II Diabetes, and prevents constipation by adding bulk to stools.

Whole Grains & Bran

Whole wheat, bran cereals

Legumes

Pinto beans, lentils

Nuts & Seeds

Chia seeds, almonds, walnuts

Vegetables

Green peas, cauliflower, green beans, potatoes (with skin), dark leafy greens

Fruits

Berries, fruit skins (apple, pear)

🫘

Soluble Fiber

Creates a gel-like substance — lowers LDL, reduces risk of ASCVD, and flattens post-prandial blood sugar spikes.

Oats & Barley

Rolled oats, oat bran, barley

Vegetables

Brussels sprouts, sweet potatoes, asparagus, carrots

Legumes

Black beans, navy beans, kidney beans, lima beans

Seeds

Flax seeds

Fruits

Avocado, dried figs, oranges, pears