AHS:eat fi­bre-rich foods to lower risk of health is­sues

Prairie Post (East Edition) - - Prairies -

Fi­bre is an im­por­tant part of the diet in pre­vent­ing dis­ease and main­tain­ing good health.

You could say it’s the best bang for your buck when con­sid­er­ing all the ben­e­fits it has for your body. Sadly, most Cana­di­ans don’t even come close to eat­ing the rec­om­mended amount each day. An av­er­age adults re­quires any­where from 25-38 grams of fi­bre each day.

Eat­ing fi­bre-rich foods has been linked to low­er­ing the risk of di­a­betes, heart dis­ease and bowel cancer. When con­sumed with enough flu­ids it also can help with con­sti­pa­tion and keep you reg­u­lar.

Fi­bre can help to lower choles­terol, high blood pres­sure and control blood su­gar lev­els. Lastly, con­sum­ing fi­bre-rich foods can make you feel full for longer which is help­ful in man­ag­ing weight and ap­petite.

In or­der to eat enough fi­bre a per­son should eat a va­ri­ety of foods from Canada’s Food Guide. This in­cludes fruits and veg­eta­bles, whole grains, legumes, nuts and seeds. When adding fi­bre into the diet it is im­por­tant to add it slowly and drink lots of flu­ids. The flu­ids will help the fi­bre to work bet­ter and pre­vent those feel­ings of gas and bloat­ing.

Adding more fi­bre into your diet can be easy. Foods which are high in fi­bre are ones that con­tain four grams or more per serv­ing. Read the nu­tri­tion la­bels on the back of food pack­ages. Make small changes to what you are al­ready eat­ing dur­ing the day to in­crease your fi­bre. For ex­am­ple:

Eat a ce­real with a higher fi­bre amount per serv­ing

Have a veg­etable or fruit with ev­ery meal and snack

Add bran or ground flax seed to your yo­gurt

Leave the peel­ings on your fruits and veg­eta­bles when you eat and cook them. (The peel­ing is where a lot of the fi­bre is.)

Add bran buds to your soups and sauces. It dis­solves so you won’t even know it’s there!

Re­place at least half of the white flour with whole wheat flour in your recipes.

Switch out the white bread for a whole grain bread

Add beans, lentil and/or legumes to soups, sauces and casse­role dishes.

Melissa Chisholm is a Pub­lic Health Di­eti­tian at the Brooks Com­mu­nity Health Cen­tre. She can be reached by e-


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