Article Top 5 Health Benefits of Fibre
Five Reasons to Meet Your Recommended Daily Fibre Goals
April 23, 2025
The health benefits of fibre are indisputable. Decades of research proves getting enough total dietary fibre from whole grains, fruits, and vegetables is a powerful way to improve your diet and overall health!
Meeting your daily fibre goal* is the most approachable and sustainable dietary change you can make. And it’s a positive one because it’s all about adding—without judgement and without giving up anything.
Even better? You can start your daily fibre mission any day and at any age to experience the benefits of fibre. Just remember to drink plenty of water as you add more fibre to your diet!
Here are the top 5 evidence-based reasons
to enjoy high-fibre foods every day:
Improve metabolic health outcomes
Getting enough soluble and insoluble fibre can reduce your risk of type-2 diabetes and other metabolic disorders.1
How? Dietary fibre can improve metabolic indicators linked to diabetes, heart disease, and stroke.
Common in first-line screening tests, these include blood sugar levels (fasting glucose), insulin sensitivity, body weight, and abdominal fat.1
Support a Healthy Gut Biome
‘Feed the friendly flora in your digestive system prebiotic fibre, and they’ll thank you!
Happy gut microbes ferment fibre and turn it into important nutrients like short-chain fatty acids that support normal immune function1—and stimulate protective mucus production2 (and help regenerate the lining of your gut, too).2
But this isn’t their only trick.
A thriving and diverse gut microbiota support a healthy metabolism and fight inflammation.3
More study is needed, but new research suggests dietary fibre may also be a factor in mental health.1
How? Gut microbiota may help facilitate gut-brain axis communication, which has a potential role in managing anxiety and depression.4
Reduce Cardiovascular Disease Risk
Study after study shows that the higher your total, soluble, and insoluble fibre intake, the lower your risk of cardiovascular events like heart attack and stroke.5
Why? Diets high in fibre from fruits, vegetables, and whole grains have lipid- and cholesterol-lowering superpowers!
Soluble fibre from foods like oats, beans, and apples help lower LDL and total cholesterol.6
And insoluble fibre from whole grains is linked with lower weight, waist circumference, and abdominal obesity,7 because it helps regulate appetite and increase fullness and satiety.13
High cholesterol and obesity are risk factors for heart disease—the second leading cause of death in Canada.8 And that’s strong motivation to reach for high-fibre breads made from sprouted whole grains like wheat and oats.
Better Digestion and Gastrointestinal Health
Fibre is the MVP of healthy digestion and elimination.
Once a high-fibre meal reaches your intestines, insoluble fibre adds bulk and speeds things up to help you have healthy bowel movements and avoid constipation.1,6
And soluble fibre slows the rate your stomach empties, so you feel full longer.13
Add these benefits to fibre’s role in keeping your gut biome fed,
and the more you meet your recommended daily fibre needs, the happier your belly will be!
Over years, this may explain why getting enough fibre from foods like whole grains is linked to a lower risk of colon cancer.9
Reduce All-Cause Mortality
At Silver Hills Bakery, we believe investing in your health is the best gift you can give the people you love. Because when you’re healthy you have more to give.
And evidence shows getting plenty of fibre is an excellent investment in living a longer, healthier life!
Fibre can help prevent type-2 diabetes, stroke, heart disease, and colon cancer. Recent research also shows it may help with chronic inflammation,3 which links to multiple health concerns.
Added up, high-fibre diets reduce your risk of death from all causes.10
And we can’t think of a better reason to enjoy plant-based whole foods every day—including Silver Hills Bakery sprouted whole grain breads!
