|Carolyn Tinglin is a Registered Nurse with a Master’s degree in Rehabilitation Science. Her passion is healthy aging. Throughout her career, she has published numerous articles on health, wellness, aging and recently presented at the International Council on Active Aging conference. Carolyn also works as an assistant professor at the University of the Fraser Valley.|
“You need more fibre in your diet!” We’ve heard it before, but what exactly does it mean?
What’s the Big Deal About Fibre?
Doctors and dieticians often recommend that we eat foods high in fibre. A 2014 cardiovascular study indicates fibre helps to reduce cholesterol levels, support weight loss, and promote digestive and cardiovascular health (Ning et al., 2014).
How Much Fibre Do I Need?
Dietitian’s of Canada recommends a daily intake of 21-30 grams of fibre per day for Canadians 65 and older.
What Are Natural Sources of Fibre?
Whole grains are a great source of fibre, such as bran cereals, whole wheat bread, whole grain crackers, brown rice and oatmeal cookies. Fruits, vegetables, peas, lentils and beans are also good sources of fibre.
Do I Have To Sacrifice Taste?
A diet rich of grains, fruits and vegetables doesn’t have to be boring or unappetizing. Breakfast can consist of a bowl of bran cereal, fresh fruit on the side and a tall glass of water (lemon optional). Here is a simple, yet delicious recipe we found for a breakfast smoothie bowl. Make a multigrain club sandwich for lunch with vegetables on the side. Keep dinner light with pea soup, a side salad, and a whole grain dinner roll. Remember to drink plenty of fluids with every meal (and a few more on hot and humid days) to maximize the effects of your fibre intake.
Keep It Simple
You don’t have to make any drastic changes or new year resolutions to improve your dietary intake of fibre. Sprinkle some sesame seeds or almonds on your salad, choose whole grain bread instead of white bread for sandwiches, explore a variety of tasty soups and chillis. Keep raw fruits and vegetables stocked in the fridge in case you’re craving a little snack. You can make these small adjustments starting today, and you’ll reap the rewards for years to come.