FIBRE!

If fibre is a non-digestible nutrient we need in our diet (not digested by the gastrointestinal enzymes), why is there such a push to incorporate it in our daily meals and snacks?  Fibre is found in two forms: soluble and insoluble.  Though we need to include both in our diets, each form of fibre promotes different bodily functions.  Soluble fibre forms a gel-like mass during its digestion process contributing less to fecal bulk.  It has been shown to contribute to healthy cholesterol levels, as well as keeping one fuller for a longer period of time [providing better control for blood sugar levels].  Insoluble fibre tends to sit longer in the digestive tract, increasing the bulk of your stool, helping to maintain bowel function.   It is important to keep in mind that since fibre is “non-digestible”, it is crucial to include water in your diet when eating foods with a higher fibre content, in order to help the food stuffs move through your digestive tract.

Vegetables and fruits, nuts and seeds, beans and legumes and cereal grains are just a few of the food sources [groups] to incorporate throughout your day’s meals and snacks to help us reach the recommended daily intake of  25 g.  Certain fruits (including apples and oranges), legumes, oats, flax and barley provide more of the soluble fibre in our diet, while whole wheat, bran cereals and most vegetables provide the bulk of the insoluble fibre in our diets.  So include some of these foods in your next meal:

• Pistachios, Almonds
• Avocados
• Blackberries, blueberries, raspberries
• Cooked beans (lentils, lima beans, pinto beans, kidney beans, navy beans, chick peas)
• Whole wheat/grain products (pasta, bread)
• Cooked cereal grains: Oats (oatmeal or oat bran)and barley
• Medium Fruit: Apples, Bananas, Pears, Prunes, Peaches and Nectarines
• Vegetables: Broccoli, Brussel sprouts, Carrots
• Ground flax, psyllium fibre, oat bran, wheat germ sprinkled on top of toast, in cereal, yogurt, or even pasta sauce!