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Fibre is a substance found in plants. Dietary fiber is a type of carbohydrate we eat. Eating the right amount of fibre has been shown to have a wide range of health benefits. Eating fibre-rich foods also aids in digestion and the absorption of nutrients and helps you to feel fuller longer after a meal (which can help curb overeating and weight gain).

Foods that are high in fibre can help in the treatment of constipation, diverticulitis (the inflammation of pouches in the digestive tract) and irritable bowel syndrome. Dietary fibre may also help lower your cholesterol and reduce your risk of coronary heart disease, stroke, type 2 diabetes, and certain types of cancer.

Path to improved health Canadian women need 25 grams of fibre and men need 38 grams of fibre per day.  Most Canadians are only getting about half that much.

Try the following ideas to increase the fibre in your diet:

• Fruits and vegetables that are high in fibre include:
  • Artichokes (1 medium)
  • Sweet potatoes (1 medium)
  • Pears (1 small)
  • Green peas (125 mL (1/2 cup)
  • Berries such as raspberries and blackberries (125 mL (1/2 cup))
  • Prunes (60 mL (1/4 cup))
  • Figs or dates (60 mL (1/4 cup))
  • Spinach (125 mL (1/2 cup))
  • Apples (1 medium)
  • Oranges (1 medium)
• Replace refined white bread with whole-grain breads and cereals. Eat brown rice instead of white rice. Eat more of the following foods:
  • Bran muffins
  • Oatmeal
  • Bran or multiple-grain cereals, cooked or dry
  • Brown rice
  • Popcorn (unbuttered)
  • 100% whole-wheat bread
  • Almonds
• Check the nutrition information tables for the amounts of dietary fibre in each product. High fibre foods have 4 or more grams of fibre.
• Add ¼ cup of wheat bran (miller’s bran) to foods. You can put it in cooked cereal, applesauce, or meat loaf.
• Eat ½ cup cooked beans, such as navy, kidney, pinto, black, lima, or white beans.

Things to consider

Try not to add too much fibre to your diet at once. You may get symptoms such as bloating, cramping or gas. You can prevent these by increasing your fibre slowly. Start with one of the changes listed above. Then wait several days to a week before making another. If one change doesn’t seem to work for you, try a different one. Be sure to drink more fluids when you increase the amount of fibre you eat. Liquids help your body digest fibre. Try to drink 8 glasses a day, totaling at least 64 ounces a day. Choose no- or low-calorie beverages, such as water, unsweetened tea, or flavored water.

FOR MORE INFORMATION

Health Canada Website

https://www.canada.ca/en/health-canada/services/nutrients/fibre.html

Dietitians of Canada Website

https://www.unlockfood.ca/en/Articles/Fibre/Getting-More-Fibre.aspx