Fibre intake falls short for many Canadians, dietitian says

A registered dietitian told CTV that most Canadians are not meeting national fibre recommendations, which vary by age and sex and are about 38 g/day for men 19–50 and 25 g/day for women 19–50. She noted common sources include whole grains, fruits, vegetables, seeds and some high‑fibre processed foods.

Fibre intake has become a visible topic on social media, but a registered dietitian told CTV that most people are not meeting Canada's fibre recommendations. Nishta Saxena said those national guidelines differ by age and by sex. She gave recommended amounts such as about 38 grams per day for men aged 19–50 and about 25 grams per day for women aged 19–50, with lower targets for people over 50. Saxena added that many people find the numbers hard to visualise and that it helps to examine daily intake across foods. Highlights: - Canadian guidelines differ by age and sex: roughly 38 g/day for men 19–50 and 30 g/day for men over 50; roughly 25 g/day for women 19–50 and 21 g/day for women over 50. - Common fibre sources include whole grains (breads, hearty pastas, oats), fruits, vegetables, seeds such as flax and chia, legumes like lentils and beans, and some high‑fibre processed foods. - There are two types of fibre: soluble fibre, which mixes with water and forms a gel (examples cited: oats, lentils, beans, fruits), and insoluble fibre, which is largely indigestible and adds bulk (examples cited: whole nuts, celery, leafy greens). - Saxena said whole foods supply fibre along with other nutrients and contribute multiple metabolic effects. Summary: The dietitian's remarks highlight a gap between recommended fibre intake and typical diets in Canada and list common food sources and the different roles of soluble and insoluble fibre. Undetermined at this time.