Bowl of berries

Fibre Does More Than Make You Poo

CDHF

Written by: CDHF

Updated: November 15th, 2022

Everyone is always talking about probiotics these days, but few people actually understand what they really are and why they’re good for you. Probiotics are live cultures of good bacteria called microbes that populate your gut and work hard to keep you happy and healthy everyday. The harder these microbes work, the hungrier they get! So you need to make sure that you’re giving them the nutrients they need to do their jobs.

So, the question is, what do microbes like to eat? The answer is, prebiotics!

Prebiotics are food for probiotics

Fibre happens to be an excellent source of prebiotics. These little helpers can be found in vegetables, grain products, nuts and seeds, prebiotic supplements and the soluble fibre called inulin. As the name suggests, soluble fibres dissolve in water. Inulin is found in many plants and vegetables, such as asparagus, garlic, leeks, onions, tomatoes, and artichokes.

Considering how important fibre intake is for your health, it’s shocking that most Canadians only meet about half the recommended amount they should be consuming. Health Canada recommends 25 grams of fibre per day for women and 38 grams of fibre per day for men. I’ll bet you if you counted the grams of fibre you eat in a day, you wouldn’t come close to that number! 

It’s tough to make sure you’re hitting these goals, which is why we’ve put together some tips and tricks on easy ways for you to ensure you’re getting enough of those dietary prebiotics to keep your microbiome booming

1. Make a grocery list: A stress-free grocery shopping experience starts at home. Set aside a few minutes before you head to the grocery store to plan your shop. List your grocery items by category, grouping together: fruits, vegetables, grain products (oats, barely, rice) and other items. When you only buy what you need, you maximize time and save money.

2. Add some colour to your life! Spend time exploring the produce section, it’s the largest section in the store. Fill your cart with lots of colourful fruits, vegetables and try to buy in season. The more colour you have, the more variety of vitamins, minerals and fibre you will be eating. If a certain fresh fruit or vegetable is unavailable, look for it in the frozen food aisle.

3. Try new things! We tend to eat the same foods over and over again. Be adventurous! Try a new fruit and vegetable each week, along with a different whole grain. Online recipes can help make feeding your fibre famished friends and family fun!

4. If you can’t pronounce it, don’t eat it. Avoid foods that contain more than five ingredients, list artificial ingredients, or ingredients you can’t pronounce. These are usually signs that the product won’t offer much in the way of fibre or nutrients.

5. Try a supplement!  For those who are still struggling to get the recommended 25 to 38 grams of fibre a day, sometimes adding a fibre supplement to your diet can really help. However, when choosing a supplement, it is important to make sure that the supplement you are choosing is right for you.Choose a soluble fibre supplement if you’re experiencing diarrhea, as it absorbs water and helps to hold your stools together. Choose an insoluble fibre if you’re experiencing constipation. You can also try an inulin based fibre option. We recommend Fibre Choice®as it helps stimulate the growth of healthy bacteria in the gut and is clinically proven to provide gentle relief of constipation. It also aids in regularity (increases stool frequency) among adults. They are convenient chewable tablets that are easy to take with meals, NO mixing required, NO gritty aftertaste (yuck!). If you are trying to reach that 25 or 38 grams of fibre a day goal, these tablets will help get you there – with one serving equaling four grams of fibre. Fibres can even help If you have high cholesterol! Try a psyllium husk fibre for a natural way to get those cholesterol levels down.

Related Articles:

View all News & Articles

child high living doctor

Should my Child Take Probiotics?

Probiotic animation

Understanding Pre and Probiotics Animation

antibiotics

Should You Take Probiotics While on Antibiotics?

A Pharmacist’s Guide to Choosing the Right Probiotic

Culturelle Kids Probiotics box

Culturelle® Kids – CDHF Certified Product

Culturelle Probiotic Box

Culturelle Probiotics® – CDHF Certified Product

Activia lactose free yogurt on a kitchen counter

Activia Lactose Free Yogurt – CDHF Certified Product

salad with apple beets and chickpeas

Increase Your Fibre Intake

Opened fridge

Your Diet & Digestive Health

Spoons full of different prebiotics

Gut Health and Prebiotics

Lentil cookie recipe

Lentil Cookie Recipe

Man eating a burger with pink microbe background

Strange (Fermented) Burger Toppings That Taste Amazing!

Women holding a probiotic in her hand with a purple background

Probiotics for Adult Health

Baby with pink microbes in the back

Your Guide to: Probiotics for Children

Dragana CDHF Talks

Probiotics: Myth-Busting and Burning Questions

Doctor looking at probiotics

Understanding Probiotics

Women looking at labels in the grocer store

Understanding Fibre Nutrition Claims

Beginning frame of Understanding Fibre Animation

Understanding Fibre Animation

Fibre Benefits

Fibre & Its Benefits

girl pondering with blue microbes in the bakground

Probiotics: How to Choose the Right one

heart shaped bowls filled with fruits

10 Ways to Strengthen Your Microbiome

Bowl of berries

Fibre Does More Than Make You Poo

Bowl of oatmeal with blueberries in it

Recommended Daily Fibre Intake

Brown bag of groceries spilling out of bag

How to Manage Stress Eating and Snack Smart at Home

Egg and leeks

How to Stay Fuller Longer

Pink pills on a blue background

Did You Know That Some Probiotics May Help With IBS?

CDHF Talks: The Role of Nutrition/Diet in a Healthy Gut Microbiota

purple toilet

Constipation: What to Do if You Can’t Poop

Probiotics vs prebiotics

Probiotics vs Prebiotics

Bowls of different fermented foods

Probiotics vs Fermented Foods

Bowl of fruit with pink microbe background

Prebiotics vs Dietary Fibre

Bowl of oatmeal, banana, etc

Protein and Fibre: Managing Appetite and Staying Fuller Longer

Probiotics vs Prebiotics: Animation

Probiotics vs Fermented Foods: Animation

Dietary Fibre vs Prebiotics: Animation

Feeding your Microbiota Fibre, Prebiotics, and Probiotics

Activia smootie

Activia Smoothie

Activia plant based yogurt on a kitchen counter

Activia Plant-Based Yogurt – CDHF Certified Product

Black Diamond Probiotic Cheesestrings

Black Diamond® Cheestrings® Probiotic – CDHF Certified Product

Astro yogurt on a kitchen counter

Astro Protein and Fibre Stirred Yogourt – CDHF Certified Product

Bio-K+ IBS Pro

Bio-K+ IBS Pro – CDHF Certified Product

The Cultured Coconut bottle on a kitchen counter

The Cultured Coconut – CDHF Certified Product

Active Smoothies on a kitchen counter

Activia Smoothie – CDHF Certified Product