Fibre is a Dietitian’s Favourite "F-Word"

This Month’s Focus: Soluble Fibre

WOW FACT: Most Canadians are only getting about half the fibre they need; even though fibre can help support cholesterol, blood sugar, fullness, and digestive health. Welcome to our newsletter! Today, we’re talking about one of the most underrated nutrients in clinical practice: fibre, and more specifically, soluble fibre.

In my practice, fibre is one of the first areas I look at because it impacts so many parts of health: cholesterol levels, blood sugar balance, appetite regulation, gut health, and bowel regularity. Yet, despite how powerful it is, most people are not getting close to the recommended 25–38 grams of fibre per day.

My hope is that this newsletter helps inspire you to make fibre a daily focus; not by overhauling your entire diet, but by adding small, strategic fibre boosts into meals you already enjoy.

Are You Getting Enough Soluble Fibre?

Mini Self-Assessment

Give yourself 1 point for every “yes”:

1. Do you eat vegetables and/or fruit at least 5–7 times per day?

2. Do you choose whole grains with at least 4 grams of fibre per serving?

3. Do you eat oats, barley, beans, lentils, chickpeas, eggplant, okra, berries, apples, or citrus fruits regularly?

4. Do you add high-fibre seeds such as chia seeds, ground flaxseed, or hemp hearts to meals?

5. Do you include legumes such as lentils, beans, chickpeas, or edamame at least once per week?

6. Do you use a fibre supplement such as psyllium husk, psyllium powder, or Metamucil?

7. Do you check the Nutrition Facts table for fibre when buying bread, cereal, wraps, crackers, or granola bars?

Score:

0–2: Fibre likely needs more attention.

3–5: You’re on your way, but there is room to optimize.

6–7: Amazing, you are likely building a strong fibre foundation.

If you scored low, this newsletter is for you. If you scored high, this newsletter is still for you; because soluble fibre is one of the most powerful nutrition tools we have for prevention and long-term metabolic health.

What Is Soluble Fibre?

Fibre is a type of carbohydrate that our body cannot fully digest. Because it is not broken down like sugar or starch, it does not raise blood sugar in the same way digestible carbohydrates do. There are two main types:

Insoluble Fibre

This type does not dissolve in water. It helps add bulk to stool and supports bowel regularity. Think: wheat bran, vegetable skins, whole grains, nuts, seeds, and many vegetables.

Soluble Fibre

This type dissolves in water and forms a gel-like substance in the digestive tract. This “sticky” gel is what makes soluble fibre so powerful. It can help slow digestion, support fullness, reduce cholesterol absorption, and improve post-meal blood sugar response.

The strongest metabolic benefits appear to come from viscous soluble fibres, such as:

• Psyllium

• Oats and barley beta-glucan

• Lentils, beans, and chickpeas

• Eggplant

• Okra

• Apples

• Citrus fruits

• Berries

  
  

Why Soluble Fibre Deserves the Spotlight

According to Diabetes Canada, higher fibre intakes, with approximately 10–20 grams per day coming from viscous soluble fibre, have shown benefits for post-meal blood sugar control and blood lipids, including LDL cholesterol.

The Canadian Cardiovascular Society also includes the Portfolio Diet as an evidence-based eating pattern for lowering cholesterol, and one of its key components is viscous, or “sticky,” fibre.

Soluble Fibre May Help Support:

1. Cholesterol Lowering

Soluble fibre can bind with bile acids in the gut, which helps reduce cholesterol reabsorption. Over time, this can support lower LDL cholesterol.

2. Blood Sugar Balance

Because soluble fibre forms a gel, it can slow digestion and carbohydrate absorption. This may help reduce post-meal blood sugar spikes.

3. Appetite & Fullness

Soluble fibre slows stomach emptying, helping you feel fuller for longer. This can be especially helpful for appetite regulation and evening cravings.

4. Digestive Health

Psyllium can support bowel regularity and stool consistency. It can be helpful for both constipation and loose stools because it helps normalize stool texture.

5. Heart Health Prevention

Cholesterol is not only something to think about once it is elevated. It is something we can support proactively. Age is one of the biggest risk factors for cardiovascular disease — and we are all aging.

High cholesterol can be influenced by genetics, menopause and hormone changes, medications, insulin resistance, and lifestyle factors. That means cholesterol support is not just for “treatment”, it is also for prevention.

Have I sold you on soluble fibre yet?

How to Actually Get More Soluble Fibre

You can increase soluble fibre through food and/or supplements.

Food Sources of Soluble Fibre

Add more of these into your meals:

• Oats

• Oat bran

• Barley

• Lentils

• Beans

• Chickpeas

• Edamame

• Ground flaxseed

• Chia seeds

• Apples

• Pears

• Oranges

• Berries

• Strawberries

• Eggplant

• Okra

• Sweet potato

• Carrots

• Brussels sprouts

• Avocado

A food-first approach is always a great foundation; but for many people, hitting therapeutic soluble fibre targets through food alone can be challenging. That is where psyllium can be a very practical tool.

Psyllium: The Soluble Fibre Shortcut

Psyllium is a gel-forming soluble fibre made from the husk of the Plantago ovata seed. It is the main fibre used in many fibre supplements, including psyllium husk powder and Metamucil.

You can find psyllium as:

• Whole psyllium husks

• Psyllium husk powder

• Capsules

• Flavoured fibre powders, such as Metamucil

• Added into some high-fibre cereals or recipes

Depending on the brand and form, 1 teaspoon of psyllium powder typically provides about 2–4 grams of fibre, while some products list around 4 grams of soluble fibre per rounded teaspoon. Always check the label because amounts vary by product.

How to Start Psyllium Without Upsetting Your Stomach

Because fibre is not digested, increasing too quickly can cause bloating, cramping, gas, or constipation; especially if fluid intake is low.

Slow & Steady Psyllium Titration

Week 1: ½ teaspoon daily

Week 2: 1 teaspoon daily

Week 3: 1½ teaspoons daily

Week 4: 2 teaspoons daily

Week 5: 2½ teaspoons daily

Week 6: 3 teaspoons daily

If tolerated and clinically appropriate, you may continue increasing toward 3–5 teaspoons daily, depending on your goals, symptoms, and healthcare provider’s guidance.

Important Tips

• Take psyllium with a full glass of water.

• Drink it right away before it gels.

• Increase slowly.

• Separate from medications and supplements by at least 2 hours unless advised otherwise.

• Avoid taking it dry.

• Stop or reduce the dose if you experience significant bloating, cramping, or constipation.

5 Fun Ways to Use Psyllium Fibre

1. Cookie Dough Psyllium Energy Balls

Ingredients:

• 1 cup oats

• ½ cup seed butter or peanut butter, if tolerated

• 2 tbsp ground flaxseed

• 1 tbsp chia seeds

• 1–2 tsp psyllium husk powder

• 2 tbsp maple syrup or honey

• 1 tsp vanilla

• ¼ cup mini chocolate chips

• Pinch of salt

Directions: Mix everything together, roll into balls, and refrigerate for 30 minutes.

Dietitian tip: Start with 1 tsp psyllium for the whole batch and increase gradually as tolerated.

2. Seedy Psyllium Crackers

Ingredients:

• ½ cup ground flaxseed

• ¼ cup chia seeds

• ¼ cup sesame seeds

• ¼ cup pumpkin seeds

• 1 tbsp psyllium husk

• ¾ cup water

• ½ tsp salt

• Optional: rosemary, paprika, everything bagel seasoning

Directions: Mix ingredients and let sit for 10–15 minutes until thick. Spread thinly on parchment paper and bake at 325°F for 35–45 minutes, flipping halfway if needed. Break into crackers.

3. Psyllium Berry Jam

Ingredients:

• 1 cup mashed strawberries, raspberries, or blueberries

• 1 tbsp chia seeds

• ½–1 tsp psyllium husk

• 1–2 tsp maple syrup, optional

• Lemon juice

Directions: Mix together and let sit until thickened. Use on toast, yogurt, oats, or pancakes.

4. Pomegranate Psyllium Jelly

Ingredients:

• 1 cup pomegranate juice

• 1–2 tsp psyllium husk

• 1 tbsp chia seeds, optional

• Lemon juice

Directions: Whisk well and let sit until it thickens into a jelly-like texture. Store in the fridge and use in small portions.

5. High-Fibre Lentil Wrap

Ingredients:

• 1 cup soaked red lentils

• ¾ cup water

• ½ tsp salt

• ½–1 tsp psyllium husk

• Optional: cumin, paprika, garlic powder, herbs

  
  

Directions: Blend until smooth. Let sit for 5–10 minutes. Cook like a thin pancake on a non-stick pan. Fill with eggs, tuna, chicken, veggies, hummus, or Greek yogurt dressing.

The Bottom Line

If there is one thing I want you to remember from today’s newsletter, it is this: do not forget a dietitian’s favourite "F-word": fibre; especially soluble fibre.

Soluble fibre is one of the most practical, evidence-based tools we have to support cholesterol, blood sugar, appetite, digestion, and long-term cardiovascular health.

Start small. Add it consistently. Build slowly.

Your heart, gut, and blood sugars will thank you.

Thank you so much for following along. Stay tuned for our June newsletter!

Warmly,

Alissa