Written by Sherin Abraham Weobong for Protein Chefs
You check your protein. You plan your meals. But is fibre (or fiber) getting a place on your plate?
When life gets busy, it is easy to focus on chicken, fish, eggs or tofu and give less thought to the foods beside them. Yet vegetables, fruit, whole grains, beans and lentils bring something valuable to the table: fibre, a small part of your meal with a big impact.
"Fibre-maxxing" gives eating more fibre a catchy name. But turning it into a race for the highest number can miss the point. The real win is getting enough, regularly, and giving your gut time to adjust.
What Is Fibre and Why Does It Matter?
Fibre is a type of carbohydrate that your body does not fully digest. Different fibres do different jobs, but together they can support bowel regularity, help lower blood cholesterol and help you feel full for longer (Health Canada).
The benefits go beyond digestion. A major review published in The Lancet, covering 185 prospective studies and 58 clinical trials, found that people who ate more fibre had lower rates of coronary heart disease, type 2 diabetes and colorectal cancer. The trials also showed improvements in total cholesterol and systolic blood pressure with higher fibre intakes (Reynolds et al., 2019).
That is a strong reason to make fibre a daily habit. It does not mean a single meal prevents disease, or that pushing your intake as high as possible guarantees better health.
Soluble vs Insoluble Fibre: Both Deserve a Place on Your Plate
Have you heard of soluble and insoluble fibre? Think of them as teammates with different jobs. Many plant foods contain both.
| Type | What it does | Foods to choose |
|---|---|---|
| Soluble fibre | Dissolves in water. Some forms make a gel that slows digestion and can help lower LDL cholesterol or moderate blood sugar rises after eating. | Oats, barley, beans, lentils, apples and citrus fruit |
| Insoluble fibre | Does not dissolve in water. Adds bulk to stool and helps it move through the bowel. | Wheat bran, whole-wheat foods, nuts and many vegetables |
Some fibres also feed the helpful bacteria in your gut. As the bacteria ferment them, they produce compounds that nourish the lining of the bowel, along with some gas. That is one reason a sudden jump in fibre can feel uncomfortable (HealthLink BC).
You do not need to track each type separately. Choose a variety of plant foods and let your meals bring the mix.
Fibre-Maxxing: The Benefits and the Catch
Increasing fibre can be helpful, especially if your usual intake is low. The potential benefits include:
- More regular bowel movements: certain fibres make stools easier to pass.
- Heart health support: some soluble fibres help lower LDL cholesterol.
- Blood sugar support: gel-forming fibres can slow carbohydrate absorption.
- Greater meal satisfaction: fibre-rich foods may help you feel full longer.
- More food variety: fruit, vegetables, whole grains and legumes bring other nutrients along with fibre.
What can go wrong?
- Too much, too quickly: sudden increases can cause gas, bloating and cramps.
- Too little fluid: drinking enough helps fibre do its job.
- Focusing only on the number: loading up on fibre can leave you too full to eat enough of other foods, including protein.
- Poorly tolerated sources: large portions of some foods, or added fermentable fibres, can trigger symptoms, particularly in people with irritable bowel syndrome (IBS) (NIDDK).
Some medical conditions require a modified or lower-fibre diet, so follow individual advice from your healthcare team (HealthLink BC).
The golden rule: increase fibre gradually, at a pace that keeps your digestion comfortable.
How Much Fibre Do You Need per Day?
Canada's Dietary Reference Intakes (DRIs) set daily fibre reference amounts called Adequate Intakes (Health Canada, Dietary Reference Intakes):
| Adult group | Fibre per day |
|---|---|
| Women aged 19 to 50 | 25 g |
| Men aged 19 to 50 | 38 g |
| Women aged 51 and older | 21 g |
| Men aged 51 and older | 30 g |
| During pregnancy | 28 g |
| During breastfeeding | 29 g |
These are reference values for generally healthy people, and individual needs vary. They apply to your whole day, not one meal, so there is no need to squeeze your entire target into breakfast. Spread it across meals and snacks.
Give Your Protein a Plant-Food Partner
Eating more fibre can start with familiar combinations: oats with berries, eggs with whole-grain toast, or chicken with a small lentil side. Here are a few practical portions from HealthLink BC's Fibre and Your Health:
| Food | Portion | Approximate fibre |
|---|---|---|
| Cooked oatmeal, large flake | ¾ cup (175 mL) | 3.2 g |
| Raspberries or blackberries | ½ cup (125 mL) | 4.1 g |
| Apple with skin | 1 medium | 3.5 g |
| Pear with skin | 1 medium | 5.3 g |
| Cooked broccoli | ½ cup (125 mL) | 2.2 g |
| Cooked frozen green peas | ½ cup (125 mL) | 3.7 g |
| Cooked mixed vegetables | ½ cup (125 mL) | 2.8 g |
| Orange | 1 medium | 2.3 g |
Amounts are approximate and vary with food variety, brand and preparation.
Plant-based proteins do double duty: beans, lentils and chickpeas bring both protein and fibre. See our guide to high protein foods for vegetarians and vegans for more ideas.
Small Choices That Add Fibre to Your Day
You do not have to plan every meal around a number. Include foods you enjoy at different times of the day, and their fibre adds up.
| Eating occasion | A simple idea |
|---|---|
| Breakfast | Oatmeal topped with berries, or whole-grain toast alongside eggs. More ideas in our high protein breakfast meal prep guide. |
| Lunch | Choose a meal that includes vegetables, whole grains or legumes. |
| Snack | An apple or pear with the skin, or berries with yogurt. |
| Dinner | Add vegetables and, when it suits the dish, beans, lentils or a whole grain. See our high protein dinner ideas. |
Busy week? A chef-prepared meal can take care of the cooking so you can focus on small additions. Every Protein Chefs meal lists its calories, protein, carbs and fat on the menu, and many dishes include vegetables, legumes or whole grains. Pair your meal with a piece of fruit or a fibre-rich snack, and the habit takes care of itself. If you need more nutrition details for a specific dish, contact our team.
More Fibre? Start Slowly
You do not need to reach your target tomorrow. Introduce fibre gradually instead of adding beans, bran, seeds and supplements all at once. HealthLink BC suggests adding fibre-rich foods over a few weeks (HealthLink BC).
- Add a small portion of one fibre-containing food.
- Keep that habit and notice how you feel.
- Add another small change when you are comfortable.
- Drink fluids regularly to help fibre work.
There is no fixed adjustment period. Your starting intake, food choices and digestive health all affect the pace. Benefits also take time: a review of fibre supplements in adults with chronic constipation found improvements in stool frequency mainly in studies lasting at least four weeks (van der Schoot et al., 2022). That does not mean everyone will improve on the same schedule.
If symptoms persist or get worse, seek advice rather than continuing to increase fibre.
One Small Change Is a Good Beginning
Your next meal does not need a complete makeover. Choose one fibre-containing food you enjoy, start with a comfortable portion, repeat it, and build from there. Build your fibre habit and give your gut time to catch up.
Want the cooking handled while you build better habits? Browse this week's Protein Chefs menu or explore our Gourmet and Weight Loss plans.
FAQ: Fibre-Maxxing
What is fibre-maxxing?
Fibre-maxxing is a social media trend that encourages people to eat as much fibre (fiber) as possible. Eating more fibre is helpful for most people, but the healthiest approach is to reach the recommended daily amount gradually rather than chase the highest number.
How much fibre should I eat per day?
Health Canada's Adequate Intakes are 25 g a day for women and 38 g a day for men aged 19 to 50, and 21 g and 30 g a day for women and men aged 51 and older.
Can you eat too much fibre?
Yes. Increasing fibre too quickly, or eating very large amounts, can cause gas, bloating and cramps, and can leave you too full to eat enough other foods. Increase slowly and drink enough fluids.
What is the difference between soluble and insoluble fibre?
Soluble fibre dissolves in water and can help lower LDL cholesterol and moderate blood sugar. Insoluble fibre does not dissolve and adds bulk to stool. Oats, beans and apples are rich in soluble fibre; wheat bran, whole grains and many vegetables provide insoluble fibre.
Which foods are high in fibre?
Good sources include berries, pears and apples with the skin, oats, barley, whole-grain bread, beans, lentils, chickpeas, peas, broccoli, nuts and seeds.
This article is general education and not individual medical advice. If you have a health condition, allergy or special diet, speak with your doctor or a registered dietitian.
References
- Health Canada. Fibre. Accessed October 23, 2026.
- Reynolds A, Mann J, Cummings J, Winter N, Mete E, Te Morenga L. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet. 2019;393(10170):434-445.
- HealthLink BC. Fibre and Your Health (HealthLinkBC File #68h). Accessed October 23, 2026.
- National Institute of Diabetes and Digestive and Kidney Diseases. Eating, Diet, & Nutrition for Irritable Bowel Syndrome. Accessed October 23, 2026.
- HealthLink BC. A low fibre eating pattern. Accessed October 23, 2026.
- Health Canada. Dietary Reference Intakes: Reference values for macronutrients. Accessed October 23, 2026.
- HealthLink BC. Managing constipation with diet: Adults. Accessed October 23, 2026.
- van der Schoot A, Drysdale C, Whelan K, Dimidi E. The effect of fiber supplementation on chronic constipation in adults: an updated systematic review and meta-analysis of randomized controlled trials. American Journal of Clinical Nutrition. 2022;116(4):953-969.
