The Most Powerful Nutrient You’re Probably Ignoring
By Jamie Bussin
In a world where wellness trends come and go—collagen one year, turmeric the next—fibre remains steadfastly unsexy yet undeniably essential. I interviewed Master Herbalist Joel Thuna, on Episode #69 of The Tonic Talk Show/Podcast. His passion is rarely seen for a nutrient typically associated with bland cereals and aging digestive tracts. This is a digest of that conversation.
Why does Thuna believe that fibre should be at the forefront of everyone’s health journey?
“If fibre were a drug,” Thuna quips, “you’d walk into your doctor’s office and they’d be raving about it like it’s the newest miracle medication. And the best part? There’s no downside.”
Fibre is the indigestible part of plants. It’s broadly categorized into two types: insoluble and soluble. Insoluble fibre acts like a broom, sweeping out waste and supporting regular bowel movements. Think psyllium husks and bran. Soluble fibre, on the other hand, dissolves in liquid and slows digestion—delaying sugar absorption and improving nutrient uptake. This is where the magic happens.
The Benefits of fibre: More Than Just Digestion
While most people associate fibre with digestive health (rightfully so), Thuna emphasizes that its benefits extend far beyond the gut. According to him, fibre plays a critical role in cardiovascular, blood sugar, and overall metabolic health.
Cardiovascular Health: Soluble fibre has been proven to reduce levels of LDL cholesterol—the so-called “bad” cholesterol—without affecting HDL (“good”) cholesterol. “That’s huge,” says Thuna. “It lowers the risk of heart disease and stroke, and the benefits are measurable across the board.”
Blood Sugar Regulation: fibre helps prevent the dreaded sugar spike-and-crash cycle. By slowing the absorption of carbohydrates, it blunts blood sugar spikes after meals. This makes fibre an essential ally not just for diabetics, but for anyone trying to manage energy levels or control cravings.
“Even if you consume something high in sugar, pairing it with soluble fibre can significantly reduce its impact,” Thuna explains. “It’s not just about avoiding sugar; it’s about managing how your body processes it.”
The Breakfast of Champions
One of the simplest ways to introduce more fibre into your diet? Start with breakfast. As many regular listeners know I have oatmeal for breakfast almost every day -a bowl in the morning kept him satisfied for hours—a rare feat in today’s snack-obsessed culture.
“Oatmeal is a great example because it’s rich in soluble fibre,” says Thuna. “It keeps you full, supports your digestion, and helps regulate blood sugar. What more could you ask for?”
Why We’re Not Getting Enough Fibre
Despite its benefits, fibre intake in the modern diet is alarmingly low. According to a clinical review Thuna cites, the minimum optimal intake is 29 grams per day. Most people, even health-conscious eaters, struggle to get 12 grams daily.
“Even vegans who eat a lot of salads aren’t meeting the mark,” says Thuna. “Lettuce and cucumber are mostly water. You need root vegetables, whole grains, and legumes to make real progress.”
To hit 60 grams—the amount some researchers recommend for improved health—you’d need to eat like it was your job: sweet potatoes without butter, whole grain everything, and endless high-fibre vegetables. It’s not just impractical; for many, it’s impossible.
A Word of Caution: Go Slow
While fibre has no inherent downsides, Thuna warns against increasing intake too quickly. “If you go from 10 grams to 40 overnight, your body’s not going to be happy. It’s like going from the couch to running a marathon. Take four to six weeks and ease into it.”
The side effect of going too fast? “You’ll be tooting like a horn section,” Thuna jokes. So, start small, be consistent, and your body will adjust.
The Bottom Line
Fibre may not be flashy, but its benefits are undeniable. From heart health to blood sugar regulation to keeping your digestive system running smoothly, it’s a cornerstone of a healthy diet. And with the help of modern, well-designed supplements, getting enough is no longer the uphill battle it once was.
In a world of overhyped superfoods, fibre might just be the most underappreciated hero on your plate—and according to Joel Thuna, it’s time it finally got the recognition it deserves.
