Choose whole grain or whole wheat bread and cereal where possible. Barley and oats are always whole grains.
Add a can of beans to a soup or a chili, not only does it give an extra boost of fibre, it makes the meal go further and leaves you feeling fuller for a longer period.
Read the recipe below for inspiration.
Eat the skins of your potatoes. The fibre and most the nutrients in potatoes is in the skin or just under it. Baked or microwaved potatoes are a good source of fibre.
Prepare Sweet potatoes with the skins on as well. This is where most the nutrients and the fibre is stored.
For extra boost, this recipe for sweet potato wedges gives you an extra boost of vitamin A.
Apples possess 2 different types of fibre. One type is found in the peel, so eating the skin of the apple gives you 1/3 more fibre. As a side note, all the red and green colours in the skin are packed full of healthy antioxidants.
Eat vegetables and fruit daily. Choose canned fruit in light syrup or in 100% juice, try low sodium canned vegetables, or choose frozen veggies and fruit – they are all great sources of fibre.
Popcorn makes a great fibre-filled snack.
Try adding canned or dried lentils to your meals, these are one of the highest fibre foods.
Follow the link below for information on lentils and lots of simple recipes to try.