5 TIPS TO CONSUME MORE FIBRE

Dietary fiber is a fundamental component for maintaining a healthy digestive system. But what exactly is dietary fiber?

Fiber can be classified into two types: soluble and insoluble. Insoluble fiber contributes to regular bowel movements by aiding in intestinal transit, while soluble fiber assists in reducing blood cholesterol levels and stabilizing blood sugar levels.

Health Canada recommends a daily fiber intake of:

  • 25 grams for women
  • 38 grams for men

However, according to Health Canada, the majority of Canadians typically consume only half of the daily recommended fiber intake. Here are five tips to help you enhance your fiber intake

OPT FOR WHOLE GRAINS

Whole grains have the highest fibre content compared with other types of grain. Examples include barley, brown rice, oatmeal, buckwheat and popcorn. There is also a large variety of bread, pasta and crackers that are made with whole-grain flour.

To make healthier choices at the grocery store, always read the Nutrition Facts table. Choose foods with at least 2 to 4 grams of fibre per serving.

EAT YOUR LEGUMES

Legumes like chickpeas, dried beans, and lentils are an excellent source of dietary fibre. They contain between 11 and 16 grams per portion of 250 ml (1 cup).

Try incorporating legumes into your diet gradually, to avoid gas and bloating. Another trick is to rinse canned legumes first.

SNACK ON NUTS

Nuts and seeds are another simple way to add fibre to your diet. Since they are a high-calorie food, a small handful (approx. ½ cup) is enough for a snack.

DON’T REMOVE THE FIBRE FROM YOUR FRUITS AND VEGGIES

When you peel your fruits and vegetables, you reduce their fibre content, sometimes significantly. Avoid peeling thin-skinned fruits and veggies like carrots, potatoes, apples, peaches, pears, and even kiwis, if possible.

It’s best to eat your fruits whole as opposed to juicing them, as the juice, even if rich in pulp, contains little or no fibre at all. One exception is prune juice, which is rich in sorbitol, a substance with laxative properties.

CONSIDER FIBRE SUPPLEMENTS

If you are finding it difficult to increase the amount of fibre in your diet, your pharmacist may recommend a fibre supplement.