Fibre and Your Health

 

February is all about heart health, and a heart healthy diet includes fibre! Did you know most Canadians are only meeting half the recommended fibre intake? 

What is fibre and where can I find it?

Fibre is a type of carbohydrate which our bodies cannot digest meaning it passes through our digestive tract. There are two main types of fibre: insoluble fibre and soluble fibre.

Insoluble fibre adds bulk and keeps your bowels regular. It also helps you feel full. This type of fibre is found in wheat bran, whole grains, as well the skins, leaves, and seeds of vegetables and fruits.

Soluble fibre is a soft fibre which may help lower cholesterol and control blood sugar. This type of fibre is found in vegetables and fruits such as apples, oranges, carrots, and eggplant. It is also found in oatmeal and oat bran as well as beans and lentils.    

You can find more details on how much fibre is in the foods you are eating here.

 How much fibre do I need?

  • Male 19 - 50 years of age: 38 grams per day
  • Female 19 - 50 years of age: 25 grams per day

How can I reach the recommended intake value?

Here are some tips from your dining services dietitian to help increase your fibre intake:

  • Incorporate a whole grain at breakfast. For example, try oatmeal or whole wheat toast in place of a croissant or pastry.
  • Top up your yogurt with fruit and seeds for a snack.
  • Eat the whole fruit instead of drinking the juice.
  • Make a bowl with your choice of protein (beans for added fibre), rice, salad greens, and your favourite salad dressing.

An additional tip when adding fibre to your diet: slowly increase your fibre intake and incorporate physical activity as well as sufficient fluids to avoid bloating or stomachaches.

Remember – it all adds up! Make small changes today to help reach your fibre goals. If you have any specific nutrition questions, make sure to email our Registered Dietitian at dining@ualberta.ca with “Ask a Dietitian” in the subject line.

Resources

Fibre and Whole Grains. Heart & Stroke. (n.d.). Retrieved February 7, 2022, from https://www.heartandstroke.ca/healthy-living/healthy-eating/fibre-and-whole-grains

Fibre. Government of Canada. (2019, January 22). Retrieved February 7, 2022, from https://www.canada.ca/en/health-canada/services/nutrients/fibre.html

Focus on Fibre. Unlock Food. (2018, October 13). Retrieved February 7, 2022, from https://www.unlockfood.ca/en/Articles/Fibre/Focus-on-Fibre.aspx

Getting More Fibre. Unlock Food. (2019, February 15). Retrieved February 8, 2022, from https://www.unlockfood.ca/en/Articles/Fibre/Getting-more-fibre.aspx


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