Canadians are falling short when it comes to the daily fibre requirements; the Heart and Stroke Foundation reports that we consume on average only 14 grams per day. For digestive health and proper functioning of the colon we need to increase the amount we eat; a healthy adult requires 21-38 grams per day (Males, in particular should be aiming for the higher end of the requirement scale)
HOW TO BOOST YOUR FIBRE INTAKE
If you are not consuming enough fibre, it’s important to gradually increase the amount of fibre-rich foods you eat to give your body a chance to get used to it. Too much too soon can cause bloating, gas and feelings of discomfort.
Drink plenty of fluids. They help your body to use fibre properly.
Enjoy a variety of fruits and vegetables with the skins whenever possible.
Include dried peas, beans and lentils in your meals.
Snack on fibre-rich foods such as carrots, apples, whole grains, nuts and seeds.
Eat a variety of foods. This ensures you will eat a variety of fibre and nutrients.
Choose foods from the following table to help you boost your daily fibre intake.
Foods with more than 6 grams of fibre – a very high source
High fibre cereal ¾ cup
Cooked legumes (dried peas, beans, lentils) ½ cup
Dried fruits ½ cup
Sesame, sunflower seeds ½ cup
Nuts ½ cup
Berries 1 cup
Foods with 4-6 grams of fibre – a high source
Baked Potato with skin 1 medium
Apple, pear 1 medium
Brown rice, barley 1 cup
Bran muffin 1
Green peas, snow peas, lima beans ½ cup
Sweet potatoes ½ cup
Foods with 2-4 grams of fibre – a source
Most vegetables ½ cup
Citrus fruit 1 medium
Whole wheat, rye bread 1 slice
Melon 1 cup
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