~ Health Advice from PMGH – Benefits of a High Fibre Diet – Part 3 of 3 ~

How Much Fibre Do You Need?

The Heart Foundation recommends that adults should aim to consume approximately 25–30 g daily. Children aged between four and eight need a minimum of 18g of fibre each day.

Your Best Fibre Choices –
If you aren’t getting enough fibre each day, you may need to boost your intake. Good choices include:
– Whole-grain products
– Fruits
– Vegetables
– Beans, peas and other legumes
– Nuts and seeds

Tips For Getting More Fibre In Your Diet –
Need ideas for adding more fibre to your meals and snacks? Try these suggestions:

Jump-Start Your Day – For breakfast choose a high-fibre breakfast cereal — 5 or more grams of fibre a serving. Opt for cereals with “whole grain,” “bran” or “fibre” in the name. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal.
Switch to Whole Grains – Look for bread’s that list whole wheat, whole-wheat flour or another whole grain as the first ingredient on the label. Look for a brand with at least 2 grams of dietary fibre a serving. Experiment with brown rice, wild rice, barley, whole-wheat pasta and bulgur.
Mix It Up – Add pre-cut fresh or frozen vegetables to soups and sauces.
Eat More Legumes – Beans, peas and lentils are excellent sources of fibre.
Eat More Fruit – Apples, bananas, oranges, pears and berries are good sources of fibre.
Healthy Snacks -Fresh fruits, raw vegetables or a handful of nuts or dried fruits.

Tip: High-fibre foods are good for your health. But adding too much fibre too quickly can promote intestinal gas, abdominal bloating and cramping. Increase fibre in your diet gradually over a period of a few weeks which allows the natural bacteria in your digestive system to adjust to the change. Also, drink plenty of water. Fibre works best when it absorbs water, making your stool soft and bulky.