Fibre - have your 'get-up-and-go' each day!

Although fibre has numerous benefits, many people get way less than the recommended amounts.  Men need approximately 38 grams each day and women need about 25 grams each day.  Many people get less than half the recommended amount per day.  Fibre has many benefits including helping to lower cholesterol, controlling blood sugar and promoting a healthy digestive system.  In order to meet the recommended daily amount of fibre it is important to make all of your food choices count.  Eating Well with Canada's Food Guide recommends making at least half of your grain products whole grains.  By choosing whole grain bread instead of white you more than double the amount of fibre you are consuming.  Choose other whole grains such as brown or wild rice, oats and quinoa.  Check out this recipe for Rainbow Quinoa Pilaf from the Heart and Stroke Foundation.  

Vegetables and fruit are excellent sources of fibre and a great, easy snack to take to work - adults should aim for 7 to 10 vegetables and fruit each day.  A pear is a great choice as it has 5 grams of fibre!  Other sources of fibre include legumes such as beans and lentils.  A lentil salad is a great way to quickly build up your fibre intake as 1 cup of cooked lentils has approximately 9 grams of fibre.  Try the Refreshing Lentil Salad from Dietitians of Canada.

Consider the many benefits of fibre and strive to choose products that are higher in fibre.  Look for nutrient content claims on food packages that say "a high source of fibre" or "a very high source of fibre", to ensure you are on your way to meeting your fibre targets.

For more information on fibre visit Dietitians of Canada website and for more recipes see our Healthy Recipes section.