Fibre: Beyond Bran - thrive360
Dietitian Zannat Reza's healthy, delicious recipes and ideas on how to live a healthy lifestyle: eat better, move more, stress less, boost brain power, and create happy moments.
daily fibre, cereals, prunes, cholesterol level, blood sugar, bowel health, fibre, fruits, vegetables, whole grains, legumes, apples, oranges, spinach, sweet potato, dried apricots, broccoli, carrots, Nuts, seeds, peanut butter, Whole grain, barley, popcorn,Berries, blackberries, raspberries, Green peas, edamame, pears, Rhubarb, Lentils, Flaxseed, avocado, artichoke, baked beans, bran cereals, digestive health
post-template-default,single,single-post,postid-17331,single-format-standard,ajax_fade,page_not_loaded,,qode-title-hidden,qode_grid_1300,hide_top_bar_on_mobile_header,qode-content-sidebar-responsive,qode-theme-ver-9.4.2,wpb-js-composer js-comp-ver-4.12,vc_responsive
berries, blueberry, strawberry, blackberry, rasberry, red current

Fibre: Beyond Bran

By Anna Richardson, BA, BASc, MPH candidate in Nutrition & Dietetics
(edited by Zannat Reza, MHSc RD)

It may seem challenging to get enough daily fibre, especially if you’re only thinking about cereals and prunes. Spicing up your fibre sources can be easier than you think – and your body (including your gut) will thank you.

Big-time benefits of fibre

Fibre keeps you regular and scrub out your digestive tract, but also promotes health in many ways:

  • Lowers cholesterol levels
  • Manages blood sugar
  • Maintains bowel health

Bonus: People who eat more fibre live longer!

How much do I need?

Women need 25 grams of fibre every day and men should aim for 38 grams.  Most of us are only eating about half the recommended amount.

It may seem daunting to eat more fibre, but doing a quick label check or adding in a fruit or vegetable can help you get there.

Sources of fibre

high fibre ingredients

Fibre is more than just bran. Many fruits, vegetables, whole grains and legumes pack a fibre punch. Check your food labels – you want at least 2 grams in every serving!

Decent sources – 2 grams/serving

  • Fruits and vegetables e.g. apples, oranges, spinach, sweet potato, dried apricots, broccoli, carrots
  • Nuts and seeds, peanut butter
  • Whole grains like barley and plain popcorn

Good sources – 4 grams/serving

  • Berries: blackberries, raspberries
  • Green peas, edamame, pears
  • Rhubarb

Excellent sources – 6 grams or more/ serving

  • Lentils (a Canadian-grown powerhouse)
  • Flaxseed (which also comes with heart benefits)
  • Avocado, artichoke, baked beans, bran cereals

A gentle reminder: Drink more water or other liquids to keep your system running smoothly and to avoid any digestive woes.

(Disclosure: Canadian Lentils, and are clients of thrive360, but did not pay for this article.)

No Comments

Would love to hear what you think about this post...