7 painless ways to get 25 grams or more of fibre every day
- Eat your fruit! Get off to a great start by adding fruit, like berries or melon, to your breakfast every day. Plus have it as a snack, add it to your dinner, and/or have it for dessert. And go with whole fruit instead of juice. Whole apples and whole oranges are packed with a lot more fibre and a lot fewer calories than their liquid counterparts.
- Replace white rice, bread, and pasta with brown rice and whole grain products.
- Check the label for fibre-filled whole grains. Choose foods that list whole grains (like whole wheat or whole oats) as a first ingredient. Bread, cereal, crackers, and other grain foods should have at least 3 grams of fibre per serving.
- Have several servings of vegetables everyday. Include a vegetable with lunch, snack on raw veggies (instead of chips), and include a big helping with dinner.
- Eat more beans. It’s easy to forget about beans, but they’re a great tasting, cheap source of fibre, good carbs, protein, and other important nutrients.
- Try an international dish. Test out international recipes (such as Indian or Middle Eastern) that use whole grains, like tabouli or whole wheat pasta, or beans as part of the main meal (like Indian dahls) or in salads.
- Add a tablespoon of ground flaxseed into your smoothie, soup, casserole, etc. One tablespoon will boost your daily fibre by 3 grams. And flaxseed contains a balance of soluble and insoluble fibre.
And remember, as you eat more fibre, drink more water!