Fibre is important to health and plays a special role in heart health.
Fibre is only found in plant foods which is part of the reason why plants are so good for us whether it is nuts, beans, grains, seeds, vegetables, or fruits.
Why is fibre so great for supporting health?
- Fibre can help improve blood cholesterol levels
- Fibre encourages a healthy gut which has health benefits
- Fibre keeps you regular, preventing constipation
- A diet high in fibre can help reduce the risk of heart disease, diabetes and some cancers
- Fibre can help maintain a healthy weight
How much is enough?
Before age 50 years women need 25g and men need 38g of fibre each day, after that, we need a little less.
Most people in Canada eat only half of the fibre that they need daily. Fortunately, a few small changes can increase your daily fibre intake.
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.
https://www.unlockfood.ca/en/Recipes/Salads-and-soups/Minestrone-Soup.aspx
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.
