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Canadian’s dietary fibre intakes are far below recommended levels. Currently Canadian men are eating 19g of fibre per day and women are getting 15g per day which is significantly lower than the recommended 38g and 25g/day respectively.

What is Fibre?

Dietary fibre is a carbohydrate found naturally in plants such as grains, fruits and vegetables and is non-digestible. Fibre provides only 2 calories/g whereas other carbohydrates (sugars and starches) provide 4 calories/g. There are two types of dietary fibre: soluble and insoluble. Insoluble fibre helps to create fecal bulk and maintains regularity. Soluble fibres form a gel-like substance which binds to cholesterol in the gut, preventing its’ absorption and thus reducing blood cholesterol. Fibres can also help reduce blood glucose and insulin levels after eating. Furthermore, dietary fibre is fermented in the colon to short chain fatty acids providing a fuel for colonic cells and acting as a prebiotic favorably affecting the gut micro flora. More research is emerging in this area relating to the potential benefits in lowered pH, reduced cancer risk, mineral absorption and enzyme systems.

Emerging benefits are being studied in relation to satiety, maintaining body weight and the benefits of whole grains beyond fibre.

Fibre is either found naturally in your food or it can be isolated from a plant and added to a food. Oat bran, pea hull fibre and inulin from chicory root are fibres that have been added to granola bars, breads and meal replacements. Novel fibres are ingredients modified to be fibres. They are starches that are polymerized and are not digested or absorbed by the small intestine.

Tips to Increase Fibre in your Diet

1. Aim for 7-10 servings of fruits and vegetables each day. Keep the skin on when possible and eat the fruit rather than drinking juice.
2. Aim for 6-8 grain servings and make at least half of them whole grain. (breakfast cereals, brown rice, oats, quinoa, whole grain pasta and breads)
3. Include a variety of sources of soluble fibre such as lentils, chickpeas, beans, peas, oats and oat bran. Add beans to soups, pureed lentils to muffin mix and Oat bran to smoothies.
4. Include nuts, seeds and popcorn as part of a meal or snack
5. Add Oat Bran, psyllium, wheat germ, hemp hearts and ground flax seeds to muffin, pancake and cookie batter.
6. Read food labels and choose cereals and breads with at least 3-5g fibre per serving
7. Read the ingredient list and look for whole grain or whole wheat as one of the first ingredients.

Common Foods and their Fibre Content

1 apple                                                                                           2.8g

1 banana                                                                    2.2g

1 pear                                                                           5g

1/2c carrots                                                              2g

½ cup broccoli                                                         2.4g

1/2c cooked kidney beans                              6g

1/2c cooked whole wheat spaghetti       2.4g

1 slice Silver Hills bread                                                     5g

1/3c All Bran Buds                                                13g

Did you know? Only 3% of breakfast skippers met the dietary recommendation for fibre. By contrast, 13% who ate cereal for breakfast met the fibre recommendations compared to just 3.5% of breakfast eaters not choosing cereal. J Am Diet Assoc.2010 June