It's essential: eat fibre!

Updated on 2026-02-19

Summary: It's essential: eat fibre!

Dietary fiber is not digested by the body, but nourishes good intestinal bacteria, improves digestion, supports immunity and increases the feeling of satiety. They also help stabilize blood sugar levels by slowing down the absorption of sugar into the bloodstream, and can help reduce bad cholesterol. 

There are two types of fiber: soluble fiber, which forms a gel that helps control blood sugar, cholesterol and diarrhea (chia, ground flax, legumes, sweet potatoes, quinoa), and insoluble fiber, which stimulates transit and prevents constipation by increasing stool volume (whole grains, vegetables, fruit skins, nuts, dried fruit). To reap the full benefits, it's important to increase intake gradually and drink sufficient water, with the option of using a soluble fibre supplement with probiotics.

1) What are fibres and what are they used for?

Fiber is a component of plant foods that the body does not digest. Above all, they serve as food for good intestinal bacteria (prebiotics), improve digestion, support immunity and increase satiety. They also help stabilize blood sugar levels by slowing down the absorption of sugar into the bloodstream.

2) Two types of fiber, two roles

• Soluble fibers They form a gel in the intestine, slow sugar absorption, help reduce bad cholesterol and can calm diarrhoea.

• Insoluble fibers Increase stool volume and stimulate intestinal transit, especially useful against constipation.

3) Where to find them in food?

• Insoluble fibers Wheat bran, whole grains, broccoli, celery, squash, green beans, fruit skins, dried fruit (prunes, apricots), nuts.

• Soluble fibers Chia and flax seeds (ground and kept cold), lentils, chickpeas, grated carrots, sweet potatoes, broccoli, quinoa.
  We recommend increasing fiber gradually and drinking plenty of water.

4) Surcharge option

A soluble fiber supplement with probiotics can help to replenish intakes, particularly in the form of sachets to be diluted in water. One sachet a day is generally sufficient, with no added sugar.

About the author

Lynn Goneau, Certified Naturopath

Specialized in :

• Digestive health
• Hormonal health
• Stress and fatigue
• Memory and concentration
• Weight management

Frédéric Bisson, radio host at 104.7 FM

Host of the 104.7 FM radio station on the Cogeco network. Frédéric Bisson has hosted L'Outaouais Maintenant from 3 to 5 p.m. every weekday since February 27, 2023.

Transcription

Frédéric Bisson - Host 104.7FM:

We talk a lot about the importance of eating well. In recent months, nutritional symbols have appeared on our food. They let us know what's not so good, but also what's good, including protein, too much salt, too much sugar and carbohydrates, and let's not forget fiber. We're going to talk about this today with Lynn Goneau, a naturopath at La Boite à Grains. Hello Lynn.

Lynn Goneau - Naturopath of La Boite à Grains:

Hello Fred.

Frédéric Bisson - Host 104.7FM:

The damned fibers, because when people tell me I lack fiber. I always feel like I have to eat foods I don't like. So what's fiber? Well, that's not true. It's in all kinds of things.

Lynn Goneau - Naturopath of La Boite à Grains:

Fiber is a component of plant foods that our bodies do not digest.

Frédéric Bisson - Host 104.7FM:

Can't digest?

Lynn Goneau - Naturopath of La Boite à Grains:

No, don't digest it. That's because it's food for good bacteria. In our intestinal flora, it's going to help us improve our digestion, then boost our immunity.

Frédéric Bisson - Host 104.7FM:

That's why they say to take prebiotics. It's like a potting soil that we put in the bottom to prepare our digestive system.

Lynn Goneau - Naturopath of La Boite à Grains:

It's food for our soil.

Frédéric Bisson - Host 104.7FM:

What's more, they make you feel less hungry.

Lynn Goneau - Naturopath of La Boite à Grains:

That's right. That's right. It's a big plus, because when you eat fiber, it controls your appetite because I don't feel hungry.

Frédéric Bisson - Host 104.7FM:

Yes, it's physical, it swells, it feels like a sponge in the belly and it also helps control blood sugar levels.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, too much blood sugar. It's important. Because imagine you're eating a food with sugar, whether it's bread or fruit. It doesn't matter and there's no fiber. Sugar enters the bloodstream very quickly. Your blood sugar will rise quickly. On the other hand, when you eat with fiber, it acts like a little barrier or net in your intestine. This prevents sugar from entering the bloodstream quickly. You'll end up with sugar arriving more slowly, so your blood sugar stays more stable.

Frédéric Bisson - Host 104.7FM:

Or it's like a little chain of molecules. So it's not, you don't have a big sugar rush there, as they say.

Lynn Goneau - Naturopath of La Boite à Grains:

It goes in slower. Exactly.

Frédéric Bisson - Host 104.7FM:

If you tend to have bad cholesterol, fiber can help.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, because of the way it works. Then, we're really talking about soluble fibers, because they act like a sponge. They capture some of the cholesterol in your intestine, which is then eliminated by your body. Then the liver has to use the cholesterol in the blood to replace what's missing. So you end up with less cholesterol in your blood.

Frédéric Bisson - Host 104.7FM:

Okay, that's true, because it takes cholesterol. The brain no longer exists. You have to have good cholesterol. Above all, you mentioned soluble fiber for cholesterol. So that means there are different kinds of fiber.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, in fact, there are two kinds of fibre. Soluble fibers make a gel. Okay, then it's going to slow down the introduction of sugar into your bloodstream, so you end up with a more stable blood sugar level. Then you have insoluble fibers. Fibers give you movement. They'll help your transit.

Frédéric Bisson - Host 104.7FM:

Okay? If we're talking about fiber, precisely to help the intestinal tract, because I think that's what we have in mind.

Lynn Goneau - Naturopath of La Boite à Grains:

If we're really talking about constipation here, we're going to say that we need insoluble fiber, which acts like a brush. It increases stool volume, so you end up with softer stools. Then it stimulates your movement, so you end up with stools that move better.

Frédéric Bisson - Host 104.7FM:

So give me some examples of this kind of fiber.

Lynn Goneau - Naturopath of La Boite à Grains:

They can be found in wheat bran, whole-grain bread, broccoli and lettuce. Celery, green beans and all types of squash. The skins of fruits such as apples or pears, dried fruit, such as prunes or apricots. You can also crush raw nuts in a small mortar and pestle, or cut them up with a knife. It's easy to add them to your salads or oatmeal, or you can use coconut. You can even use it as a snack.

Frédéric Bisson - Host 104.7FM:

Now, the soluble fibers you mentioned earlier are also important in other situations.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes. Now that you have diarrhea or bad cholesterol or high blood sugar or just to promote satiety, um, you need soluble fibers because they form a gel. So they'll help slow down the speed of the sugar entering your blood to give you a more stable blood sugar level or clean up your bad cholesterol like we talked about earlier and slow down the movement that's too fast in the intestine.

Frédéric Bisson - Host 104.7FM:

I know what it's called. It's chia and it makes a kind of gel jello.

Lynn Goneau - Naturopath of La Boite à Grains:

Chia seeds. They're excellent. You don't have to grind them, whereas flax seeds, if you want to use them, which is also a soluble fiber, you have to grind them. Okay. But it's always in the freezer or fridge.

Frédéric Bisson - Host 104.7FM:

Oh yes, why?

Lynn Goneau - Naturopath of La Boite à Grains:

So they don't go rancid.

Frédéric Bisson - Host 104.7FM:

Ah, that's true. You forget that sometimes, like oil too, sometimes you have to be careful, keep it out of the light.

Lynn Goneau - Naturopath of La Boite à Grains:

You also have lentils, chickpeas, grated carrots, cubed cooked squash and sweet potatoes. Oh yes, also broccoli, then quinoa, so you go very slowly at first, then gradually increase. And don't forget to drink plenty of water.

Frédéric Bisson - Host 104.7FM:

Yes. Yes. Okay, you have a supplement for us this week.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, there's Organic Traditions. They have a product called Fibre Flow, and Organic Traditions is a Canadian company founded 26 years ago, specializing in organic superfoods. Fibre Flow is an individual sachet containing about eight grams of soft soluble fibre and probiotics. Right? They're available in natural, strawberry or lime flavors. You take the bag, put it in water and mix it. There's no sugar in it, no fillers or anything.

Frédéric Bisson - Host 104.7FM:

Then take one sachet a day.

Lynn Goneau - Naturopath of La Boite à Grains:

A bag, yes.

Frédéric Bisson - Host 104.7FM:

Great. Lynn Goneau if we want an appointment with you, you are always available at La Boite à Grains.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, indeed, my office is in La Boite à Grains on boulevard Gréber in Gatineau, and you can simply send me an e-mail. I can give you my availability. We can talk about fibers or just about anything.

Frédéric Bisson - Host 104.7FM:

Thank you Lynn. Have a great week.