Fibre

Fibre is the non-digestible part of foods. There are two types of fibre: soluble and insoluble. In terms of healthy living, we need to include both forms of fibre in our diet.

Soluble fibre is the type of fibre found in oat bran, oatmeal, legumes and fruit. As soluble fibre moves through the digestive system it absorbs water and waste materials to help move them out of our bodies. Because of its' ability to do this, soluble fibre has been shown to lower blood cholesterol and can be helpful in controlling blood sugar levels. Bacteria in our digestive tract breaks down soluble fibre, especially that found in dried peas, lentils and beans. The bacterial breakdown of fibre can, in some people, result in abdominal discomfort, bloating, gas and occasional embarrassment. Fortunately, there are things you can do to help - read on!

Insoluble fibre is the type of fibre found in wheat bran, whole grain breads, cereals, vegetables and the edible peels of fruit such as apples and pears. Insoluble fibre cannot absorb water or waste materials as it travels through our digestive tract. It's this type of fibre provides bulk to the stool. As well, insoluble fibre helps to prevent constipation and keeps you regular.

How much is too much? It's difficult for most of us to get enough fibre in our diets. The Dietary Reference Intakes, as recommended by the National Academy of Sciences, sets the Adequate Daily Intake (ADI) for men and women under the age of 50 at 38 grams and 25 grams, respectively. For those over 50, the ADI is set at 30 grams for men and 21 grams for women. Take a look at the following table for amounts of some common foods. How do you compare?

Reference: Bowes and Churches Food Values of Portions Commonly Used. Seventeenth Edition. 1998

How can you increase the amount of fibre in your diet?

• Add fibre rich foods to your shopping cart.
• Shop the outside aisles - that's where the most fibre is found!
• Read the label! Choose cereals that have 4 or more grams of fibre per serving. As per labeling regulations, food manufacturers can only state "high source of dietary fibre" on the label if the product contains at least 4 grams of fibre in each serving. Very high sources of fibre have at least 6 grams of fibre or more per serving. A source of dietary fibre must have at least 2 grams of dietary fibre per serving.
• Use whole grain flours instead of refined flours in baking.
• Try brown rice, barley, buckwheat, quinoa or spelt.
• Eat a piece of fruit for your morning snack.
• Top your salad with your favorite nuts, seeds or beans (garbanzo beans, also known as chick peas, are a tasty addition to any green salad).
• Eat one vegetarian meal each week.
• Eat the skin of your baked potato.
• Choose raw veggies and dip for a snack.

What about gas?

Adding too much dietary fibre at one time may overload your system leading to painful gas and bloating. To avoid the side effects of increasing the amount of fibre in your diet try the following:

• "Start low and go slow". If you currently eat bread made with white flour, switch to those made with 60% whole wheat flour. Alternately, replace your morning low fibre snack with a piece of fruit, or choose a high fibre breakfast cereal instead of a low fibre one. Once this change is part of your routine, choose to increase your intake of fibre once again.
• Rinse canned peas, beans and lentils thoroughly under running water to reduce the amount of non-digestible carbohydrates that accumulate in the canning liquid.
• Aim to drink at least 6-8 glasses of water and other hydrating fluids (100% fruit juice, tea, milk and milk alternates such as soy and rice beverages) each day. As mentioned earlier, soluble fibre absorbs water as it travels through the digestive tract. As you increase the amount of fibre in your diet it is important to increase the fluid in your diet as well.

Try some of these ideas and enjoy the benefits that come from eating more fibre!

Have questions?

Dietitians are a trusted source for nutrition information. For more information, visit the Dietitian's of Canada website at www.dietitians.ca. For answers to nutrition questions contact Dial-A-Dietitian at 1-800-667-3438.