—by Angela Thomas, R.N.

Dietary fibre is a group of carbohydrates found in plant materials, which passes through the body without being absorbed (undigested). There are two types of fibre:

1. Soluble fibre: These help lower blood cholesterol and blood sugar levels. Good sources of soluble fibre are fruits, vegetables, legumes, oats, barley and rye.

2. Insoluble fibre: These help promote bowel regularity and gives the gut a filling of ‘fullness’. Good sources of insoluble fibre are wheat bran and whole-grain foods.

Following are some of the ways in which you can increase your daily fibre intake:

• Sprinkle ground flax, bran, wheat germ, or almonds on cereal, oatmeal, salads or yogurt.
• Substitute ½ cup of white flour for ½ cup of whole-wheat flour in muffin recipes.
• Substitute white pasta and white rice for whole-wheat pasta and brown rice.
• Mix dried fruit (raisins, cranberries, and apricots) with unsalted almonds to make a high fibre trail mix.
• Snack on prunes, strawberries, plums, apples, pears, and papayas.
• Eat high fibre vegetables such as brussels sprouts, spinach, carrots, parsnips and potato.
• Don’t forget to eat your beans! (baked, black, kidney, and white beans).

REMEMBER: The daily recommended intake is between 25-35 grams. If you are increasing your daily fibre intake, do it slowly and be sure to increase your water intake too!

Angela Thomas, R.N. is a Resgistered Nurse and a professional marathoner. She lives and works in Hamilton, Canada.