Fibre, Your Health, and Your Heritage

If you were to take a look around, it would be pretty apparent that society has entered into its latest food craze: protein. Displays of protein infused drinks, foods and snacks are being advertised everywhere, from your local grocery store to your coffee shop. While protein does in fact have tremendous health benefits, there is no research indicating that we are in a shortage of supply. However, consuming more protein can help to keep you more satiated in between meals and if paired with a proper health and nutrition plan, it can even lead to weight loss. But the lesser known nutrient that is harder to successfully incorporate into our diet is fibre. Canadians consume approximately half the recommended fiber intake, with actual intakes around 14-17 g/day compared to the Adequate Intake (AI) of 25 g/day for adult women and 38 g/day for adult men. Studies show that by eating more fibre, it can lower the risk of digestive tract cancers (esophageal, stomach, colorectal, liver, and pancreatic organs) including colorectal cancer by as much as 22-32%. Fibre works by feeding the healthy bacteria in your gut, which produce protective compounds called short-chain fatty acids. These compounds help keep the lining of your colon healthy and reduce inflammation. A high-fibre diet can lower blood pressure by approximately 4 mmHg systolic (pressure in your arteries when your heart beats), reduce LDL ("bad") cholesterol, improve blood sugar control, and lower the risk of dying from heart disease by up to 25%. For these reasons, experts recommend at least 25-29 grams of fibre per day for the greatest benefit.

For African-Caribbean women, you carry a rich food heritage, one that already includes many powerful, fibre-rich ingredients. But research shows that many Black women are not getting enough fibre in their daily diet, and this gap may be contributing to higher rates of colorectal cancer and heart disease in our communities. When comparing traditional high-fibre African diets with lower-fibre Western diets, there were dramatic differences in cancer-risk markers and switching to a higher-fibre diet improved those markers in just two weeks. Given that heart disease is the leading cause of death among Black women, addressing the fibre deficit is far easier than it may seem, considering so many fibre-rich foods already exist within arms reach. Small, delicious changes rooted in both your traditions and your Canadian lifestyle can make a real difference. Mainstream nutrition often wrongly labels African diaspora staples like okra, collard greens, and sweet potatoes as unhealthy by confusing the ingredients with specific cooking styles or how meals are prepared. Research shows this stigma can lead Black women to feel their cultural foods are incompatible with health, creating tension between cultural identity and wellness, when in reality, small modifications to preparation, not abandonment of these foods, is the evidence-based path forward. 

Here is why incorporating fibre into your diet regularly matters:

• Colon cancer risk: Research shows that women who are chronically constipated (fewer than three bowel movements per week) may have more than double the risk of colon cancer. This risk is even higher in Black women. Fibre helps by bulking up your stool and moving it through your system faster, reducing the time harmful substances spend in contact with your colon.

• Heart health: Constipation is now recognized as a potential risk factor for heart disease. Large studies have found that people with chronic constipation have a higher risk of heart attack, stroke, and heart failure. Scientists believe this may be linked to changes in gut bacteria, increased inflammation, and straining during bowel movements all of which can stress the heart and blood vessels.

• Overall well-being: Regular bowel movements help your body eliminate waste, reduce bloating and discomfort, and support a healthy gut microbiome (the good bacteria that influences everything from your immune system to your mood).

Paying attention to your bowel habits is not just about comfort, it is about protecting your heart, your colon, and your long-term health. How often and how well you move your bowels can possibly give an overall picture of your health and fibre intake and not just your digestive comfort. If you are frequently constipated, increasing your fibre and water intake is one of the most effective first steps. Healthy bowel movements are between three times per day and three times per week. When things slow down and constipation sets in, waste products including potential toxins and cancer-causing substances sit in your colon longer, giving them more time to irritate the lining of your gut. By leaning into fibre-rich foods, you are taking a one step forward towards protecting your heart and improving your gut.

Where do I start?

1. Aim for at least 25 grams of fibre every day. You can do this by reading nutrition labels or using a nutrition app like My Fitness Pal. 

2. Add beans or lentils to at least one meal daily, half a cup gives you about 7-8 grams of fibre.

3. Choose whole grains (brown rice, whole wheat, oats) over refined grains.

4. Keep the skin on fruits and vegetables when possible.

5. Increase fibre gradually and drink plenty of water to avoid bloating.

6. For African-Caribbean women, cook traditional dishes more often: rice and peas, stewed lentils, callaloo, and roasted sweet potato are all excellent choices.

7. Pay attention to your bowel habits. If you are going fewer than three times a week, it is time to add more fibre, water, and movement to your routine.

For African-Caribbean women, cultural foods that are naturally rich in fibre are:

• Red kidney beans and rice: a Caribbean staple packed with both soluble and insoluble fibre

• Black-eyed peas: excellent in stews, soups, or as a side

• Pigeon peas: Jamaican favourite, perfect in rice dishes

• Plantain: good source of fibre, especially when boiled or baked

• Callaloo and collard greens: leafy greens loaded with fibre and vitamins

• Sweet potato: baked, roasted, or in soups

• Okra: high in soluble fibre, great in stews

• Cassava: a starchy root 

• Cornmeal porridge: a warming breakfast option

Your food traditions are a gift. By leaning into the fibre-rich foods of your heritage, you are taking a step forward towards protecting your heart, your gut, and your future.

By: Tracey Frimpong 

Contributor, Nutrition and Healthy Eating 

Tracey is a Registered Dietitian and contributor to the Curated By Britt Blog, providing expert and professional advice on nutrition and healthy eating habits. She is the genius behind the That Black RD community where she shares engaging, fact-based information on food and culture.

 

REFERENCES

Arayici, M. E., Basbinar, Y., & Ellidokuz, H. (2025). High and low dietary fiber consumption and cancer risk: a comprehensive umbrella review with meta-meta-analysis involving meta-analyses of observational epidemiological studies. Critical reviews in food science and nutrition, 65(9), 1617–1630. https://doi.org/10.1080/10408398.2023.2298772

Lichtenstein, A. H., Khera, A., Anderson, C. A. M., Appel, L. J., DeSilva, D. M., Gardner, C., Hu, F. B., Jones, D. W., & Petersen, K. S. (2026). 2026 dietary guidance to improve Cardiovascular Health: A Scientific Statement from the American Heart Association. Circulation, 153(18). https://doi.org/10.1161/cir.0000000000001435 

O'Keefe, S. J., Li, J. V., Lahti, L., Ou, J., Carbonero, F., Mohammed, K., Posma, J. M., Kinross, J., Wahl, E., Ruder, E., Vipperla, K., Naidoo, V., Mtshali, L., Tims, S., Puylaert, P. G., DeLany, J., Krasinskas, A., Benefiel, A. C., Kaseb, H. O., Newton, K., … Zoetendal, E. G. (2015). Fat, fibre and cancer risk in African Americans and rural Africans. Nature communications, 6, 6342. https://doi.org/10.1038/ncomms7342 

Peng, Y., Liu, F., Qiao, Y., Wang, P., Ma, B., Li, L., Si, C., Wang, X., Zhang, M., & Song, F. (2022). Association of abnormal bowel health with major chronic diseases and risk of mortality. Annals of epidemiology, 75, 39–46. https://doi.org/10.1016/j.annepidem.2022.09.002 

Reynolds, A. N., Akerman, A., Kumar, S., Diep Pham, H. T., Coffey, S., & Mann, J. (2022). Dietary fibre in hypertension and cardiovascular disease management: systematic review and meta-analyses. BMC medicine, 20(1), 139. https://doi.org/10.1186/s12916-022-02328-x 

Roberts, M. C., Millikan, R. C., Galanko, J. A., Martin, C., & Sandler, R. S. (2003). Constipation, laxative use, and colon cancer in a North Carolina population. The American journal of gastroenterology, 98(4), 857–864. https://doi.org/10.1111/j.1572-0241.2003.07386.x 

Satia-Abouta, J., Galanko, J. A., Potter, J. D., Ammerman, A., Martin, C. F., Sandler, R. S., & North Carolina Colon Cancer Study (2003). Associations of total energy and macronutrients with colon cancer risk in African Americans and Whites: results from the North Carolina colon cancer study. American journal of epidemiology, 158(10), 951–962. https://doi.org/10.1093/aje/kwg248 

Walter, S. A., Kjellström, L., Nyhlin, H., Talley, N. J., & Agréus, L. (2010). Assessment of normal bowel habits in the general adult population: the Popcol study. Scandinavian journal of gastroenterology, 45(5), 556–566. https://doi.org/10.3109/00365520903551332