September 13, 2021
Why is fibre important?
There are two types of fibre: soluble and insoluble fibre.
Insoluble fibre helps to maintain regular bowel movements. This type of fibre is found in the skin of fruits and vegetables, as well as whole grains.
Soluble fibre can help improve blood cholesterol and blood glucose management. This type of fibre is found in some vegetables, fruits, whole grains and beans such as barley, oats, citrus fruits, peas and psyllium fibre.
How can you increase your fibre?
1. Add ground flax seed to your morning oatmeal, cereal or yogurt. You can also add ground flax seed into baked goods like whole grain pancakes or muffins. Be sure to use ground flax seed. You can buy it already ground or grind it yourself. Once ground, store in the refrigerator.
2. Mash avocado with a tuna fish sandwich.
3. Incorporate whole grain bread, quinoa, bulgur, pasta, etc. into each meal for energizing carbohydrates and extra fibre.
4. Choose whole fruit instead of juice.
5. Roast chickpeas for an easy snack.
6. Try raw vegetables, whole grain crackers and bean dips as a snack.
7. Use rolled oats to bind meat loaf, burgers, etc.
8. Try substituting half of your ground meat for lentils.
9. Add unsalted nuts or seeds to salads.
10. Leave the skin on your fruits and vegetables. Wash well!
Make sure to drink enough fluids when increasing fibre and increase slowly to prevent gas, bloating and diarrhea.