Tips on Increasing the Fibre in Your Diet
There are two important things to remember when increasing the fibre in your diet. First, increase the amount of fibre that you eat gradually to minimize stomach bloating and gas. Your body will eventually adapt to the higher fibre diet, and these symptoms will disappear. Second, drink at least 8 glasses of fluid each day. Fluids include water, juice, milk, soup, herbal teas, and decaffeinated coffee and tea. Increasing fibre intakes without drinking enough fluids can cause constipation.
· Choose whole grain foods such as breads, rolls, pita, and tortillas instead of white flour products which are low in fibre. Try brown rice, barley, bulgur, or other whole grains.
· Choose fresh fruits over fruit juice. The "bulk" of the fibre is in the skin and the pulp.
· Breakfast is a good meal to work in some fibre. Choose a whole grain cereal (preferably with 4 or more grams of fibre per serving) or mix some bran or high-fibre cereal with a low-fibre favourite. Top cereal with fresh fruit such as sliced banana, raisins, or fresh berries for even more fibre.
· Aim for at least five servings of fruits and vegetables a day. Snack on fruit and add vegetables (fresh, frozen, canned) to casseroles, soups, or stews.
· Eat more legumes such as split pea soup, baked beans, three-bean salad, or lentils with rice.
· Use whole wheat flour and whole grains like oats to make muffins and cookies; add dried fruit for even more fibre. In recipes for baking goods that call for white flour, replace half of the white flour with whole wheat.