Diet and nutrition
(NC)-Most Canadians are missing out nutritionally by only getting half the
amount of fibre that they need each day. The recommended amount of fibre or
"Daily Value" is 25 grams. Knowing this, you can start to read food labels
and get a better idea of how much you need to boost your consumption of fibre.
What comes to mind when you think of the health benefits of fibre? If you are
like most people, you may think of the role it plays in keeping you regular. However,
fibre does a lot more than just keep the digestive system running smoothly.
There are two main types of fibre: soluble and insoluble. These two types of
fibre work quite differently in the body and both are important for good health.
Soluble fibre is mostly found in dried peas, beans, lentils, oat bran and some
fruits and vegetables.
Insoluble fibre is the kind that promotes regularity and is mostly found in wheat
bran and products containing wheat bran as well as some vegetables and skins of fruits.
Try some of these easy tips for increasing fibre in your diet.
- Start your day with a high fibre cereal. In order to be called "high fibre,"
a food product must have at least 4 grams of fibre per serving. Read food labels.
You'll see that the delicious varieties of Fibre 1 cereals have from 11 to 14 grams
of fibre per serving. That's half of the Daily Value in one bowl.
- Sprinkle a high fibre cereal like Fibre 1 on your applesauce and yogurt.
- Add crushed high fibre cereals to foods you make such as muffins, pancakes,
cookies and breads.
- Be berry wild. Choose raspberries, blackberries and others to add variety to
your cereals. These berries have twice the fibre of many other fruit selections.
(1/2 cup of fresh raspberries = 4 grams fibre)
- Go nuts. Jazz up salads, vegetables, snacks and desserts with almonds,
sunflower seed or soy nuts. (1/4 cup of roasted almonds = 4 grams fibre)
- Savour the skins. Eat fruits and vegetables with the skin on. (a medium baked
potato with skin on = 4 grams fibre)
- Bring on the brown. Use brown riceinstead of white. Switch to whole wheat
pasta, whole wheat flour, whole wheat breads and whole wheat crackers.
As you increase your fibre intake make sure you drink more fluids. Your body
will need more fluid to help process the added fibre. To save calories, focus on
water. Make sure you are getting all the nutritious benefits fibre has to offer.
Courtesy News Canada
There are 12 articles in this category; they appear on 2 pages.
Fitting in Fiber
Todayâ€™s busy lifestyle is making it increasingly difficult to eat right, exercise and stay healthy. Americans might be surprised to learn that they can help meet daily nutritional guidelines by fitting in fiber -- and a little goes a long way.
The Surprising Truth About Fiber and Your Health
Does meat contain fiber? How many people pay attention to food labels, and are they looking at fiber? Do Americans know how much fiber they need in a day? A recent consumer survey, conducted by the National Fiber Council (NFC), uncovered answers to these questions and more to determine what Americans really know about fiber and why they're not getting enough. The results may surprise you.
Despite Its Weight Loss Benefits, Fiber Falls Short on Americans' Dietary To-Do Lists
With swimsuit season underway, weight control is top of mind for many Americans. While most dieters keep tabs on calories, fat and even carbohydrates, one thing that's often missing from weight management plans is fiber. According to the new "FiberChoice Fiber Facts" survey, almost two out of three adults say they would take steps to increase their fiber intake if they thought it would help them control their weight.
You Asked: Why all the fuss about fibre?
Most Canadians consume only about half the recommended dietary fibre. And yet considering the fast pace of our daily lives — with so many meals on the run — it is often difficult to monitor fibre content each time. Here are some of the frequently asked questions on dietary fibre, answered by Canadian dietitian, Gurjinder Gill, MHSc RD.
Fibre's little-known benefits
When most people think of fibre, they think about constipation and maintaining their regularity. Fibre's benefits go well beyond keeping you regular and experts agree that it can actually have a significant impact on heart health and overall well-being.
Do you know what's fact and what's fiction when it comes to fibre? Find out!
Many Canadians find it challenging to incorporate fibre into their diets because they are not aware of the best sources of fibre, they don't know how much fibre they should be getting, or they are too busy to ensure that they are meeting their daily requirement. Dietician Jennifer Gibson answers your questions about fibre.
Test your fibre knowledge
You may not be getting as much fibre in your diet as you think. Most Canadians are not even aware of which foods contain the best sources of fibre. To test your fibre knowledge, take this quiz and see if you need more fibre in your diet.
Health Matters: Get some fibre to go
Many Canadians don't get enough fibre in their food. Solutions now include the convenience of dietary fibre supplements, to make up for what we could miss in the typical rush of our mealtimes.
Dietary Quick Tip: How much fibre do I need each day?
Health professionals recommend the following for dietary fibre, an essential food element for healthy bowel function.