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Fibre: “Ask the Expert” Column
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By Liz Pearson
I keep hearing how important it is to get lots of fibre in my diet, but it just doesn't seem possible. Can you give me some tips?
If you want to slash your risk of heart disease, diabetes, colon cancer, obesity and possibly breast cancer, reach for fibre-rich foods. According to a recent Harvard study, the benefits of fibre can't be exaggerated: researchers found that for every 10 gram increase in daily fibre, the risk of dying from heart-related illness within the following 6 to 10 years fell by more than 25%. Dietary fibre is the part of a plant that is not completely broken down during the process of digestion. It protects your health by reducing blood cholesterol levels, keeping blood sugar levels on an even keel, and helping the gastrointestinal system function smoothly. Fibre-rich foods also help prevent overeating, because they make you feel full. The National Academy of Sciences currently recommends that women get 25 grams of fibre each day and men get 38 grams.
Here are five easy ways to get that fibre into your diet:
1. Build a better cereal bowl
Start your day with a whole grain cereal containing at least 4 grams of fibre per serving. Better yet, consider mixing a whole grain cereal that contains at least 2 grams of fibre per serving with a very high-fiber bran cereal (many contain over 10 grams of fibre per ˝ cup). Sprinkle your cereal with a tablespoon of ground flaxseed and top it off with some fruit, like sliced banana or berries.
2. Grab your 5-to-10 a day
A good way to reach your fibre goal is to eat at least five, but ideally closer to 10, servings of fruits and veggies every day. While some fruits and vegetables are higher in fibre than others, the best plan is simply to eat a wide variety of produce with the skin on when ever possible. For example, the skin of a large baked potato contains over 4 grams of fibre.
3. Go whole grain
Choose 100% whole grain bread, pasta, bagels, crackers, tortillas, muffins and brown rice. Most whole grain products contain at least 2 grams of fibre per serving. Check labels: "whole wheat flour" means its whole grain; "wheat flour" doesn't.
4. Choose beans
Beans, at about 7 grams of fibre per ˝ cup serving, are superstars in the fibre department. They're also loaded with vitamins, minerals and plant compounds that fight disease. Enjoy them in soups, salads, chili or tortillas.
5. Snack wisely
Nuts, seeds and dried fruit are all good fibre sources. This makes trail mix a great snack (to keep calories under control, limit serving size to ˝ cup). Instead of chips or cheese puffs enjoy air-popped or low-fat microwave popcorn, roasted soynuts, or baked tortilla chips with salsa.
It's a good idea to add fibre to your diet gradually, and to drink lots of fluids. Too much fibre too fast can cause gas and bloating, and fibre without fluids can result in constipation.
Fibre up
(fibre content of various foods)| Whole Grains | | Whole wheat spaghetti, cooked (1 cup, 250 mL) | 5.0g |
| Bran muffin, medium | 4.0g | | Whole wheat bread (1 slice) | 2.5g | | Brown rice, cooked (1/2 cup, 125 mL) | 1.8g |
| Whole Grain Cereals (a few examples) | | Kellogg's Bran Buds (1/3 cup, 75 mL) | 12.0g | | Kellogg's All Bran (1/2 cup, 125 mL) | 12.0g | | Kellogg's Two Scoops Raisin Bran (1 cup, 250 mL) | 6.0g | | Post Spoon Size Shredded Wheat (1 cup, 250 mL) | 6.0g | | Wheetabix (2 biscuits) | 4.0g |
| Beans | | Chili (1 cup, 250 mL) | 8.5g | Lentils (1/2 cup, 125 mL) | 7.8g | | Black Beans (1/2cup, 125 mL) | 7.5g | | Soynuts, roasted (1/2 cup, 50mL) | 6.0g | | Soy milk (1 cup, 250mL) | 3.2g | | Hummus (2 tbsp, 30 mL) | 1.7g |
| Nuts & Seeds | | SunflowerSeeds (1/4 cup, 50mL) | 3.5g | | Almonds (23) | 3.3g | | Peanuts (28) | 2.4g | | Flaxseed, ground (1 Tbsp, 15mL) | 2.3g | | Peanut Butter (2 Tbsp, 30 mL) | 1.9g |
| Fruits | | Pear (1 medium) | 5.2g | Raspberries (1/2 cup,125 mL) | 4.0g | | Apple (1 medium) | 3.3g | Banana (1 medium) | 3.0g |
| Vegetables | | Squash, cooked (1/2 cup, 125 mL) | 4.5g | | Peas (1/2 cup, 125 mL) | 4.4g | | Potato, with skin (1 medium) | 3.8g | | Broccoli (1/2 cup, 125 mL) | 2.6g |
| Snacks | | Baked Tortilla Chips (27 chips) | 3.0g | | Popcorn (2 cups, 500mL) | 2.3g |
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