5 Top Reasons to Fill Up on Fibre (and Easy Ways to Start!)
Right now, fibre is one of the most talked-about nutrients when it comes to healthy eating. You’ve probably seen it on food packaging saying things like “a good source of fibre” or “high in fibre.” But what does fibre actually do, and why is it so important to get plenty of it? In this blog, we’ll break down everything—from what fibre is to our top five reasons to add more to your diet. And if you don’t know Queen St. Bakery yet, here’s a secret (that’s not so secret): we love fibre so much that all our products are packed with it. You’ll soon learn that fibre isn’t the only one with range—we’ve got that covered too, with our all-around lineup of products including breads, bagels, buns, and more!
What is fibre?
Fibre is a type of carbohydrate found in plant-based foods—but with a fun twist! Unlike most carbs, your body can’t actually digest it. Sounds weird, right? But that’s what makes it so helpful. Since it doesn’t break down, fibre helps move food through your system faster and keeps things running smoothly—like keeping things regular and your gut feeling good!
There are actually two different types: soluble and insoluble.
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Soluble fibre is exactly what it means—when it comes into contact with water, it dissolves into a gel-like substance. It’s great for keeping your blood sugar steady and lowering cholesterol. You’ll find it in tasty foods like lentils, nuts, and seeds!
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Insoluble fibre is also just like the name says, but instead, it doesn’t dissolve in water. Instead, it stays the same as it travels through your body and adds bulk to your stool, making it easier to pass. That means fewer tummy troubles and a happier gut! Look for it in whole grains, fruits, and vegetables.
Basically, fibre is the superhero of your gut—it does it all. On top of keeping things moving, it’s also been linked to a reduced risk of chronic diseases, including diabetes, cardiovascular diseases, obesity, and colon cancer. Safe to say, fibre’s a true all-rounder when it comes to your health.
So…how much fibre do I need?
Did you know most people don’t get enough fibre? Take Canada, for example, a healthy adult should be getting 25-38 grams per day, but surveys show that Canadians are getting 14 grams—less than half of what they need. Fibre recommendations can vary by age and location, but most adults should aim for around 25–30 grams of fibre a day.
But don’t go loading up on all things fibre at once—that can lead to gas, bloating, and cramps (aka, no fun). Instead, take it slow and add fibre gradually so your body has time to adjust. And don’t forget to drink plenty of water—it helps fibre move along smoothly and keeps things comfy for you!
What foods contain fibre?
You might not even realize it, but you’re probably eating some fibre already! It’s hiding in tons of everyday foods. And the best part? These foods don’t just bring fibre—they’re also loaded with important vitamins and minerals.
Fruits
Fun fact: fruits have both soluble and insoluble fibre! Apples and pears are great picks—just make sure to eat the skin, where most of the fibre is. The same goes for berries and grapes. Snacking on these fruits is an easy (and tasty) way to sneak more fibre into your day—no extra effort needed!
Tip: try adding ½ cup of berries like raspberries to your breakfast plate for an added 5 grams of fibre!
Vegetables
Surprise—veggies are also fibre powerhouses! Their assorted texture and colour are great fibre clues. Crunchy picks like carrots, corn, celery, and broccoli are loaded with insoluble fibre. Darker veggies—think spinach and collard greens—bring even more fibre to the plate. The more variety of veggies you add, the better!
Tip: snack on crunchy favourites like carrot sticks, bell pepper slices, or celery sticks—perfect for dipping, munching, and getting that fibre fix!
Legumes
Legumes are in their own league for fibre—especially beans! Kidney, black, pinto, fava—you name it, they’re all packed with fibre and add a soft, satisfying bite. You’ll spot white navy beans in our White Bean & Millet Seed Loaf and fava beans in our Everything Superfood Bagels—loaded with fibre, packed with nutrients, and totally delicious. And don’t forget about chickpeas, lentils, and peas—they’re easy (and delicious) ways to boost your fibre too!
Tip: try mixing a handful of lentils in your rice bowl to sneak fibre into your regular meals!
Nuts and Seeds
Don’t let their size fool you—nuts and seeds are tiny but loaded with fibre! Think flax seeds, pumpkin seeds, almonds, pistachios… and especially chia seeds. Fun fact: just 100 grams of chia seeds packs in a whopping 34 grams of fibre! The best part? A little sprinkle goes a long way.
But we, at Queen St. Bakery, didn’t stop at a sprinkle—we made chia seeds the star! You’ll find them front and centre in our Chia & Flax Seed Bagels and Chia Classic Loaf. In fact, our Chia Classic Loaf is the only one on the market with chia seeds as the first ingredient after water. Yep, we really love our chia!
Tip: sprinkle your way with fibre by tossing seeds like flax seeds into oatmeal or smoothies!
Whole Grains
When people think of fibre, whole grain bread usually comes to mind—and that’s a great start! But whole grains go way beyond bread. Oats, brown rice, quinoa, and barley are all fibre-packed picks. You’ll also find grains like millet and sorghum in our Superfood Bagels and Breads—like our White Bean & Millet Seed Loaf. Even our Artisan Buns are loaded with fibre-rich sorghum for that nutty, chewy goodness. So go ahead—find your new favourite whole grain at Queen St. Bakery!
Tip: try swapping quinoa or brown rice in place of white rice or pasta for an easy fibre upgrade!
Does going gluten-free mean ditching fibre?
Let’s switch gears and talk gluten-free. Even with lots of gluten-free high fibre foods that we’ve mentioned out there, many gluten-free eaters still fall short of fibre—especially when it comes to gluten-free bread. That is because gluten-free products just don’t pack the same punch of fibre as their gluten counterparts. But don’t worry! There are plenty of gluten-free foods that are still high in fibre. Want ideas? Check out our blog post, “The Ultimate Guide to Gluten-Free High-Fibre Foods” for tasty tips and easy recipes to boost your fibre game!
What should I know about getting more fibre?
So, you want to get more fibre in your diet but not sure where to start? You’re in the right place.
The good news? It’s easier than you think! Start by swapping your everyday staples for fibre-filled picks—like trading white rice for brown, or your usual bread for one made with whole grains or super seeds.
But how do you know if something’s actually high in fibre? Here’s the quick tip: check the food packaging for phrases like “high in fibre” or “a good source of fibre.” Not sure what they actually mean? Here’s the breakdown:
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“A good source of fibre” means the product has 2.5 grams or more of fibre
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“High in fibre” products have 5 grams or more—talk about a fibre boost!
Want to dig a little deeper? If you’re into reading nutrition labels, look for 4g or more per serving for a real fibre kick. Otherwise, anything with 2g or more is a great place to start! Use these clues and you’ll be well on your way to becoming a fibre label-reading pro!
At Queen St. Bakery, we know finding fibre-packed foods isn’t always easy—so we made it simple. Just two slices of our Chia Classic Bread pack a whopping 14 grams of fibre! Most whole wheat breads? Only around 4 grams. Big difference, right? And if you’re not ready to give up white bread—we get it. That’s why we made our White Bean & Millet Seed Bread with 11 grams of fibre per 2 slices. That’s 9 grams more than regular white bread! So if you want fibre-rich options without giving up white bread, you’re in luck!
Gluten-free? We’ve got that too. Everything we bake at Queen St. Bakery is gluten-free. That’s right—even our delicious Chia & Flax Seed Bagel is gluten-free and has 9 grams of fibre—way more than the usual 2.5 grams you’d find in most gluten-free bagels. Now that’s a fibre win. Still not convinced? Check out what we’ve got for yourself!
Now that you know what fibre is, how to track it down, and where to find it—let’s get into why it’s so important. Here are five key reasons to add more fibre to your day—and how it helps keep you feeling your best!
Our Top Five Reasons to Load Up on Fibre
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Fibre Keeps You Feeling Full and Satisfied
Fibre doesn’t just keep your tummy happy—it helps you feel full and satisfied, too! Ever notice how you fill up faster after eating fibre-rich foods? That’s no accident. Fibre helps curb hunger and can make it easier to skip the extra snacking. Plus, many fibre-filled foods are naturally low in calories and fat, so it’s a win-win: feel full and fuel your body right!
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Fibre Cares For Your Heart
Remember how fibre can help lower cholesterol? Here’s how: soluble fibre sticks onto cholesterol in your gut and helps flush it out before it sneaks into your blood. That means less clogging in your arteries and a happier heart! There’s an added bonus—many fibre-rich foods also pack antioxidants that fight inflammation, another heart helper. Take flax seeds, for example—they have both types of fibre plus heart-healthy omega-3s. They might even lower blood pressure and balance your cholesterol by lowering the “bad” stuff and boosting the “good.” Great news for your heart!
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Fibre Fuels your Friendly Gut Bacteria
Your gut is a big deal—it helps your immune system, mood, and metabolism. Want to keep it happy? Feed it fibre, your gut’s favorite sidekick! Some fibre acts as prebiotics—fibre that doesn’t get digested but feeds the good bacteria in your gut, helping them grow strong. Probiotics might sound similar, but they’re not the same thing. Think of it like this:
🌿 Probiotics are the plants (or the good bacteria)
🌾 Prebiotics are the fertilizer (or the food for the bacteria)
Fun fact: all prebiotics are fibre, but not all fibre is a prebiotic. For a fibre to count as one, it has to reach your gut undigested and help those friendly bacteria thrive. Some fibres, like inulin and fructans, do just that—and you’ll find them in tasty picks like garlic, onions, and wheat. Pretty cool, right?
But wait, there’s more! Some types of fibre help your gut make little helpers called short-chain fatty acids (SCFAs) that fuel your gut, control appetite, boost mineral absorption, and keep digestion smooth. Different fibres create different amounts, but whatever you eat, fibre is a total game-changer for a happy, healthy gut garden!
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Fibre Keeps Things Moving Smoothly
Fibre is like your tummy’s trusty partner — it soaks up water, making your BMs easier to pass. It also gives your intestinal muscles a gentle nudge to keep things moving and keep constipation at bay. Plus, eating fibre regularly helps keep your bottom happy long-term by lowering the risk of pesky problems like hemorrhoids and colorectal cancer down the road!
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Fibre Helps Keep Your Blood Sugar in Check
Still not sold on fibre? It’s got your back when it comes to blood sugar.
You might think managing blood sugar is just for people with diabetes, but blood sugar ups and downs can affect anyone. Ever feel super tired, sweaty, or like your hands are shaking for no reason? Yep—those could be signs your blood sugar’s out of balance. That’s where fibre steps in as your secret weapon.
Soluble fibre turns into a gel when mixed with water, which slows down digestion and how fast carbs hit your blood. That means your blood sugar rises slowly instead of shooting up like a rocket. In other words, fibre helps you avoid those quick energy spikes and crashes by keeping things steady so you feel better, longer. It also helps your body respond better to insulin—the hormone that keeps blood sugar balanced. And when your body’s more insulin-friendly, it’s easier to avoid insulin resistance and lower your risk of type 2 diabetes. So if blood sugar’s on your mind, fibre might just be your new best friend!
More Easy Ways to Sneak in More Fibre
The best way to start? Start small! There’s no wrong way to ease into it—go at your own pace and progress from there. Here are some easy tips to help you add more fibre to your day:
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Kick off your day with whole grains or your favourite Queen St. Bakery product—then pile on tasty toppings like avocado, smoked salmon, or your favourite spread (sweet or savoury, your call!).
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Nuts and seeds make the perfect grab-and-go snack. Toss some into yogurt or grab a juicy, high-fibre fruit like an apple or pear!
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Mix in some beans or lentils in your meals—they’re super easy to add to soups, salads, or even wraps!
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Load up on fibre-packed veggies at every meal! They’re not just for dinner—veggies make awesome snacks too. Try carrot sticks with hummus for a fibre + protein bonus. From crunchy to colourful, mixing up your veggies keeps things fun, tasty, and full of goodness!
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Don’t forget Queen St. Bakery goodies! Our Chia & Flax Seed Bagels, Superfood English Muffins, and Cinnamon Raisin Bagels are fibre-packed and perfect to get you started.
Want more ideas? Check out our recipes using Superfood Bagels (hello, Turkish Eggs!), tips for English Muffins at every meal, and our Ultimate Guide to Gluten-Free High-Fibre Foods for delicious inspiration!
So, don’t forget:
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Fibre’s an all-around health superstar—it helps with digestion, heart health, blood sugar, and more (and most of us need way more of it!)
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There are two types of fibre—one keeps your blood sugar steady, the other keeps you regular. Both are super important, and your body needs a bit of each!
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Take it slow with fibre—add it little by little to avoid bloating or stomach troubles, so you can enjoy fibre without any discomfort.
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Fibre’s hiding in all kinds of tasty foods—fruits, veggies, whole grains, nuts, seeds, and legumes are all great picks.
You’ll notice that at Queen St. Bakery, we’ve got Superfood goodies like breads, bagels, buns, and baking flour—all packed with fibre to help you hit your goals. We’re all about giving you the best fibre-filled products out there, so why not give them a try and see for yourself?
📦 Order online for bagels delivered right to your door
🛒 Find in a store near you (in the frozen section!)
