Start the day with a whole grain breakfast cereal such as oatmeal or whole grain bread.Include a vegetable or fruit at every meal and snack.Here are some tips to eat more high fibre foods every day: As you increase the amount of fibre in your diet, drink more fluids such as water to help keep your bowel movements soft. How can I increase the amount of fibre I eat?Īdd fibre to your diet slowly to limit gas, cramping and discomfort. Speak with your health care provider or registered dietitian to find out how much fibre is right for you. People with intestinal diseases may not be able to eat large amounts of fibre, or may need to limit certain food sources of fibre. Insoluble fibre can help keep your gut healthy and prevent constipation.ĭepending on your age and sex, aim for the following amount of fibre each day: They also have more vitamins and minerals.Įating high-fibre foods can lower your risk of type 2 diabetes, heart disease, and colon cancer. Whole grains include all parts of the grain and have more fibre than refined grains. Most foods have a combination of both.Ĭanada’s food guide recommends eating whole grain foods like oats, quinoa and brown rice. Fibre can be either insoluble or soluble. Fibre is found in vegetables and fruit, whole grain foods, nuts and seeds, and dried beans, peas and lentils. Fibre, also called dietary fibre, is the part of plant foods that the body cannot digest.
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