When we think of fibre, we often associate it with promoting digestive health and preventing constipation. But did you know that fibre offers a range of other unexpected benefits for your body?
From supporting your immune system to reducing the risk of chronic conditions like heart disease and colon cancer, fibre is a powerhouse nutrient that plays a critical role in overall health. Let’s dive into how this essential nutrient can support your immune system, lower cholesterol, reduce insulin resistance, and much more!
1. Fibre keeps your immune system healthy
Did you know that approximately 70-80% of the body’s immune cells are present in the gut? There is an intricate balance between the gut microbiome, intestinal epithelial layer and subsequent local immune system. Fibre plays a key role in feeding the good bacteria of the microbiome, which essentially act as the key defence mechanism for invading bacteria and other pathogens that enter the body.
Fibre has also been shown to strengthen the gut lining, which acts as a literal barrier to prevent harmful substances from entering the bloodstream or causing infections in the gut. Lastly, fibre can aid in nutrient absorption of essential vitamins and minerals that support immune health.
2. Fibre combats "bad" cholesterol
Soluble fibre dissolves in water and forms a gel-like substance. Think of cooking a pot of oatmeal (which contains beta-glucan)—as it thickens, that’s soluble fibre in action.
This thick gel is the key to how soluble fibre helps lower cholesterol. It traps bile in the digestive tract and prevents it from being reabsorbed, eliminating it through stool. Since bile is essential for digesting fats, the liver has to make more, and to do so, it pulls LDL (“bad”) cholesterol from the bloodstream. This process naturally lowers overall cholesterol levels.
3. Fibre reduces insulin resistance
Fibre can help slow down glucose (sugar) absorption and prevent sharp increases in blood sugar after meals. This reduces the demand for insulin, helping cells respond better over time, and thus reducing risk of developing insulin resistance and type 2 diabetes in the long run. Increasing fibre intake also helps to improve satiety, which can help support weight management and optimal body composition.
4. Increase fibre, lower blood pressure
Approximately 22% of the Canadian adult population suffer from hypertension (high blood pressure). Many people are looking for ways to reduce their risk of heart disease and high blood pressure but they don’t usually think about fibre.
While the foundation of heart health always begins with daily exercise, stress management and a mediterranean style diet, fibre can help to further reduce blood pressure and cardiovascular risk. A 2022 systematic review and meta-analysis found that increasing fibre intake reduces systolic blood pressure by 4.3 mmHg and diastolic blood pressure by 3.1mmHg. So, if you take blood pressure and your number is 130/90 (systolic/diastolic), by increasing your fibre intake you can lower your blood pressure to approximately 125/87.
5. A high fibre diet reduces risk of colon cancer
Colon cancer is expected to be the 4th most commonly diagnosed cancer in Canada in 2025. There are many risk factors which can contribute to one’s increased risk of colon cancer.
In North America, one of the most important and modifiable risk factors is diet. The Standard American Diet (SAD) is high in processed foods and red meat, and low in dietary fibre, which can all contribute to an increased risk of colon cancer. A high fibre diet can protect against this risk by helping to keep the bowels moving and eliminating toxins from the body, and by supporting a healthy microbiome and short chain fatty acids (SCFA) production. SCFAs have anti-inflammatory and anti-carcinogenic effects and help maintain the health of the colon lining.
Incorporating more fibre into your diet offers a wide array of benefits that extend far beyond digestive health. From supporting your immune system to reducing the risk of chronic conditions like high blood pressure and colon cancer, fibre is a vital component of a healthy lifestyle.
However, with so many types of fibre and ways to include it in your diet, it can sometimes be overwhelming to know where to start. If you’re unsure about which type of fibre is best for your unique needs, or if you have specific health concerns, consulting with a naturopathic doctor can provide personalized guidance. They can help you develop a fibre-rich plan that works for your body and supports your overall wellness. Don’t wait—take the first step toward better health today!
Struggling with IBS and unsure about the role of fibre supplements in managing your symptoms? Don’t miss out on valuable insights! Click here to read our comprehensive article on Fibre Supplements for IBS: What You Need to Know and discover how fibre can make a difference in your digestive health. Read the full article here!
References
Wiertsema, S. P., van Bergenhenegouwen, J., Garssen, J., & Knippels, L. M. J. (2021). The interplay between the gut microbiome and the immune system in the context of infectious diseases throughout life and the role of nutrition in optimizing treatment strategies. Nutrients, 13(3), 886. https://doi.org/10.3390/nu13030886
Hypertension Canada. (2016, December). Hypertension in Canada: A fact sheet. Hypertension Canada. https://hypertension.ca/wp-content/uploads/2018/12/HTN-Fact-Sheet-2016_FINAL.pdf
Göransson, M., et al. (2022). Effects of dietary fiber on insulin sensitivity in people with type 2 diabetes: A systematic review and meta-analysis. Journal of Nutritional Biochemistry, 103, 108740. https://doi.org/10.1016/j.jnutbio.2022.108740
Slavin, J. L. (2008). Dietary fiber and weight regulation. Nutrition Reviews, 66(4), 191-197. https://doi.org/10.1111/j.1753-4887.2008.00027.x
Amicarelli, F., et al. (2021). Dietary fiber and its impact on cardiovascular health: A review. Antioxidants, 10(5), 784. https://doi.org/10.3390/antiox10050784
Mozaffarian, D., et al. (2017). Dietary fiber and cardiovascular disease risk: A review of epidemiological evidence. Current Atherosclerosis Reports, 19(9), 47. https://doi.org/10.1007/s11883-017-0676-0
Slavin, J. L. (2014). Dietary fiber and body weight. Nutrition, 30(2), 120-123. https://doi.org/10.1016/j.nut.2013.07.008
