Protein often steals the nutrition spotlight, but there’s another nutrient finally having a moment:
Fibre.
As a dietitian, I love seeing fibre get attention because it plays such an important role in everyday health—yet many people still don’t get enough.
Dietitians have talked about fibre for years, but newer conversations around gut health, the microbiome, heart health, blood sugar balance, and fullness are helping more people understand why it matters.
And the best part?
Getting more fibre can be delicious, realistic, and family-friendly.
Why Fibre Matters
Fibre supports:
- Healthy digestion
- A thriving gut microbiome
- Lower LDL (“bad”) cholesterol
- Better blood sugar balance
- Fullness and satisfaction after meals
- Long-term heart health
Most adults should aim for 25–35 grams per day, but many people only get about half that amount.
That means small, simple upgrades can make a real difference.
Easy Ways to Get More Fibre
Try adding:
- Oatmeal with berries
- Fruit with the peel
- Beans or lentils in soups and salads
- Chia, flax, or hemp seeds to yogurt
- Whole grain breads or wraps
- Vegetables at lunch and dinner
My favourite reminder:
Small additions throughout the day really add up.
A Real-Life Fibre Friendly Dinner: Chicken & Black Bean Quesadillas
One of the meals I recently shared on TV was Chicken & Black Bean Quesadillas—a reminder that fibre does not need to come from complicated health foods.
It can come from a warm, easy, family-friendly dinner.
This recipe combines:
- Chicken for satisfying protein
- Black beans for fibre and plant-based nutrition
- Whole grain tortilla for even more fibre
- Vegetables for colour, crunch, and nutrients
- Cheese for flavour and staying power
That’s what I call practical nutrition.
GetJoyfull Chicken & Black Bean Quesadillas
Ingredients
- 2 cups cooked chicken, shredded
- 1 cup black beans, rinsed
- 1 cup grated cheese
- ½ red pepper, diced
- 2 green onions, chopped
- 4 whole grain tortillas
- 1–2 tsp canola oil for cooking
Directions
- In a bowl, combine chicken, black beans, pepper, and green onion.
- Layer mixture and cheese onto half of each tortilla.
- Fold over.
- Heat canola oil in a skillet over medium heat.
- Cook quesadillas until golden and crisp on both sides.
- Slice and serve.
Quick Black Bean & Corn Salsa
Ingredients
- ½ cup black beans
- ½ cup corn
- Diced tomato
- Red onion
- Cilantro
- Lime juice
- 1 tsp canola oil
- Avocado (optional)
Mix together and spoon over quesadillas.
Why This Meal Works
Fibre Boost
Black beans, vegetables, salsa, and whole grain tortilla all help boost fibre intake.
Protein + Fibre Combo
This combination helps keep kids, teens, and adults fuller longer.
Healthy Fats
Canola oil adds a practical unsaturated fat choice that works well for cooking and simple dressings.
Great for Busy Nights
Quick to make, easy to reheat, and family-friendly.
How to Spot Fibre on Labels
When shopping, look for:
- 4 grams fibre = good source
- 6 grams or more = high fibre
Helpful for breads, wraps, cereals, crackers, and snacks.
Final Thoughts
Fibre doesn’t need to be fancy.
Sometimes it looks like beans tucked into quesadillas.
Sometimes it’s berries on oatmeal.
Sometimes it’s avocado on toast.
Simple meals can do a lot.
Joyfully,
Emily
Emily Mardell is a Registered Dietitian, busy mama of three and proud Alberta foodie. Emily is passionate about quality ingredients and creating delicious, nourishing recipes that bring families together. Follow her on social media @GetJoyfull or GetJoyfull.com for nutrition advice and tips to grow food joy and fill up on family time.
Disclaimer: This post was created in partnership with Alberta Chicken Producers. Special thanks to ACP for their ongoing support to Food Banks Alberta and community food security during the holidays and beyond. From this Dietitian Mama, and local food banks province-wide, thank you farmers!