Viva Vitality: Benefits of fibre
By Julia Rowland
Fibre is a type of carbohydrate we do not digest. It comes from plant foods like vegetables, fruits, grains, legumes, nuts and seeds. Fibre can also be found in fibre supplements. Fibre can be in two forms: insoluble and soluble, which both provide health benefits.
Soluble fibre may improve your health in a variety of ways, including:
helping manage blood sugar
lowering cholesterol
softening stool if you are constipated
creating formed stools if you have diarrhea or loose stools
helping you feel full for longer
helping increase healthy bacteria in your gut
improving the health of your colon
reducing symptoms of inflammatory bowel disease and irritable bowel syndrome.
Insoluble fibre helps stool move through your bowels more quickly and keeps bowel movements regular. This keeps your digestive system healthy and may lower your risk of heart disease and certain types of cancers.
Canadian women need 25 grams of fibre per day and men need 38 grams of fibre per day. Most Canadians are only getting about half that much.
Here are some tips to help you eat more fibre:
Have a vegetable or fruit at every meal and snack.
Eat the skins or peels when possible.
Use extra vegetables in casseroles, soups, stir-fries, and pasta sauces.
Choose whole grain breads, cereals, whole grain pasta, quinoa, barley, bulgur, and brown rice.
Add beans, chickpeas, and lentils to soups, casseroles, salads, and pasta sauce.
It is important to drink enough fluid when you eat a higher fibre diet. Drinking fluid will help keep your stools soft. Fluid includes water and other liquids such as milk, coffee, tea, broth, and soup. Aim to drink 9 to 12 cups of fluid each day.
Eating more fibre can improve your overall health. Just remember to increase your fibre intake gradually and drink lots of fluid to avoid digestive discomfort.
For more information or to speak to a Dietitian, visit ahs.ca/nutrition or call HealthLink 811.