While there is constant buzz around cutting down carbohydrates, sugars, and fat, there isn’t much murmur in the fibre department.
You’ve probably heard “Eat more fibre!” before, but why is fibre so good for health, besides of course preventing constipation, did you know?
Why is Fibre important?
While you would have often heard “fibre” being mentioned in the context of “constipation”, there’s much more to the nutritional and health benefits of fibre:
- Helps achieve healthy weight through effective calorie control
- Controls blood sugar by slowing down its absorption; lowers risk of Type 2 Diabetes
- Lowers “bad” LDL cholesterol levels and prevents heart disease
- Helps prevent certain types of cancer, especially in the colon
What Fibres are good?
Different types of fibre find their way into the mix of fibre-rich foods. While some help keep stool moving in the large intestine…
…others impart “satiety”, a prolonged feeling of fullness, that promote weight control by lowering overall calories consumed.
How do I go about getting Fibres?
If increasing fibre consumption is your nutrition goal, choose a diet that includes fruits, vegetables, grains, beans, peas and lentils. They’re all great options to help you reach your daily fibre goal.
However, consult your nutritionist regarding your RDI for fibre, considering your age and daily calorie intake.
Now, let dive right in!
Best Choices of Fibre-rich Foods
Healthy High-Fibre Choices | Unhealthy Low-Fibre Choices |
Whole-grain products Fruits Vegetables Beans, peas and other legumes Nuts and seeds | Canned fruits and vegetables Pulp-free juices White breads and pastas Non-whole-grain cereals (The grain-refining process removes the outer coat or “bran” from the grain, which lowers its fibre content) |
Start your day with Fibre
Whole grain, bran, or a few tablespoons of unprocessed wheat bran to your favourite cereal, with 5 or more grams of fibre per serving makes for a high-fibre breakfast cereal.
Switch to Whole Grains
Foods that contain whole wheat, whole-wheat flour or any whole grain, and at least 2 grams of dietary fibre per serving. Brown rice, wild rice, barley, whole-wheat pasta and bulgur wheat are also worthy choices.
Bake your Food but Bulk it up!
- Swap half or all the white flour with whole-grain flour
- Add crushed bran cereal, unprocessed wheat bran or uncooked oatmealto muffins, cakes, and cookies
Lean on Legumes
- Beans, peas and lentils—they’re all excellent fibre sources
- Kidney beans—enrich that canned soup or green salad with fibre
- Refried black beans, lots of fresh veggies, whole-wheat tortilla chips and salsa—give your nachos a fibrous twist!
Favour & Savour Fruits and Vegetables
5 or more servings daily of apple, banana, orange, boiled green peas, broccoli, brussels sprouts, and sweet corn, and potatoes baked with their skin should take care of your day’s target fibre intake.
Snack Attack!
Stock up on fibre while snacking on fresh fruits, raw vegetables, low-fat popcorn, whole-grain crackers, or a handful of nuts or dried fruits (mind you, they’re high in calories!).
