Tips For Adding Fibre To Your Diet

Fibre intake has been linked to reducing the risk of heart disease, diabetes, obesity and certain types of cancer. You can make small changes that will favourably impact your fibre intake and overall health.

Fibre intake goal:

Males 19-50        38 grams per day
Males 50+           30 grams per day
Females 19-50    25 grams per day
Females 50+        21 grams per day

Ten easy ways to incorporate fibre into your diet – without giving up your favourite foods.

1.   Choose a fibre-rich cereal (at least 4 grams of fibre per serving).

2.   Add a high-fibre cereal to your regular cereal. Choose a cereal that has at least 10 grams of fibre per serving and sprinkle it on your regular cereal.

3.   Eat more fruit. Limit juice and try to eat the whole fruit. Enjoy fruit for a snack or dessert (with the skins). 

4.   Add more vegetables to your diet. They’re low in calories and high in fibre and nutrition.

5.   Add beans and lentils. Use them in a tossed salad, spaghetti sauce or soups.

6.   Choose whole grain and whole wheat breads and pasta. Look for terms like ‘100% whole grain’ or ‘100% whole wheat’. 

7.   Add ¼ cup of wheat bran, oat bran or ground flax to your baking.

8.   Use hummus or other bean dips for spreads on sandwiches instead of mustard and mayonnaise.

9.   Add dried fruit, nuts or seeds to cereal, salads or yogurt.

10.   Substitute half the white flour for whole wheat flour in your favourite recipes.