Fibre: The Fourth Macronutrient?
Fibre: The Fourth Macronutrient?
Matraca Villeneuve Why This Overlooked Nutrient Might Be the Missing Link in Your Nutrition
Marcus Filly of Functional Bodybuilding recently described fibre as “nature’s Ozempic.” It’s a catchy phrase—but there’s some science behind it.
Before anyone tosses their medication in favour of oatmeal, let’s be clear: fibre is not a replacement for medical treatment. But what Filly is highlighting is important: fibre naturally supports many of the same goals people seek from weight-loss medications—feeling fuller longer, improving blood sugar control, reducing cravings, and supporting healthy body composition.
And yet, most Canadians aren’t getting enough.
According to Health Canada, women should aim for about 25 grams of fibre daily, while men should target 38 grams—but most people only get about half that amount.
So, What Exactly Is Fibre?
Fibre is a type of carbohydrate found in plant foods that your body doesn’t fully digest. Unlike sugar or starch, fibre moves through your digestive system largely intact, helping regulate digestion, blood sugar, and hunger.
But not all fibre works the same way.
1. Soluble Fibre: The “Stay Full Longer” Fibre
Soluble fibre dissolves in water, forming a gel-like substance in your digestive tract. Think of it as a slow-release system for digestion.
This type of fibre helps:
- Increase satiety (fullness), helping control hunger
- Slow blood sugar spikes, which can reduce energy crashes and cravings
- Lower LDL (“bad”) cholesterol
- Support heart health and metabolic health
One reason medications like Ozempic work is by slowing stomach emptying and increasing fullness. Soluble fibre can create a milder, natural version of this effect through food.
Foods high in soluble fibre include:
- Oats and oat bran
- Beans and lentils
- Apples and pears
- Berries
- Chia seeds and flaxseeds
- Barley
- Psyllium husk
2. Insoluble Fibre: The “Keep Things Moving” Fibre
Let’s talk digestion—because everyone poops, even if nobody likes discussing it.
Insoluble fibre doesn’t dissolve in water. Instead, it adds bulk to stool and helps food move efficiently through the digestive tract.
Benefits include:
- Improved bowel regularity
- Reduced constipation
- Support for digestive and colon health
- Potential reduction in digestive discomfort over time
Foods high in insoluble fibre include:
- Whole grain bread and cereals
- Brown rice and quinoa
- Nuts and seeds
- Leafy greens
- Broccoli and cauliflower
- Fruit skins (eat the peel!)
3. Fermentable/Prebiotic Fibre: Feeding Your Gut Microbiome
Here’s where fibre becomes a quiet superhero.
Some fibres are fermentable, meaning healthy gut bacteria feed on them and produce compounds that support immunity, digestion, and inflammation control.
In simple terms: you’re not just feeding yourself—you’re feeding your gut bacteria.
Emerging research suggests a healthier gut microbiome may influence everything from digestion and blood sugar regulation to immune health and even mood.
Great prebiotic fibre foods include:
- Garlic
- Onions
- Leeks
- Asparagus
- Oats
- Bananas (especially slightly green ones)
- Beans and legumes
High-Fibre Foods Worth Adding to Your Grocery Cart
If you want an easy win for your nutrition, start here:
Fibre superstars (per serving):
🥣 Lentils – ~15 g per cooked cup
Black beans – ~15 g per cooked cup
🍓 Raspberries – ~8 g per cup
🥑 Avocado – ~10 g each
🌾 Oats – ~4 g per cooked cup
🌱 Chia seeds – ~10 g per 2 tbsp
🥦 Broccoli – ~5 g per cup
🍐 Pears – ~6 g each with skin
The goal isn’t perfection—it’s consistency.
The Bottom Line
If protein is the king of satiety, fibre might be the queen no one talks about.
Adding more fibre to your diet can help you feel fuller, support blood sugar control, improve digestion, feed beneficial gut bacteria, and potentially make healthy eating feel easier—not harder.
Marcus Filly may be onto something when he calls fibre “nature’s Ozempic.” Not because it’s magic, but because it reminds us that sometimes the most powerful nutrition strategies are the least glamorous.
Before chasing the newest supplement or fad diet, try asking yourself:
“Did I eat enough fibre today?”
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