You’ve been told to increase your fibre intake, but you’re thinking, what is fibre and where do I get it? Here are a few tips to get your started. 

But first, what is Fibre?

Fibre, also referred to as roughage, is the non-digestible portion of carbohydrate containing plant foods.  There are 2 main categories of fibre, soluble and insoluble. Each has their own unique properties and both are essential for optimal gut health and bowel regularity. Current guidelines recommend a variety of both types, aiming for 25-40 grams of fibre per day. 

What foods contain Fibre?

As mentioned above, fibre is found in plant foods. Sources include fruits, vegetables, whole grains, nuts and seeds. Including a variety of these fibre containing foods is the best way to fuel your healthy gut bugs, promote regular bowel movements and optimize hormones. 

Here are some simple ways to start ADDing more Fibre: 

• Mix cauliflower rice (comes fresh or frozen) into regular rice or ground beef
• Add a few tbsp of black beans to your salad or wrap or have on the side of your eggs
• Add shredded carrots, celery, onion and/or peppers to your tuna salad
• Try avocado toast with sliced tomato on whole wheat bread
• Substitute whole grain breads and cereals in place of lower fibre options
• Add berries to your pancake batter
• Sprinkle nuts and seeds on salads and in yogurt
• Add ground flax, fruit and/or spinach to your smoothie
• Try making Chia Jam recipe
• Fill ½ your plate with vegetables (raw or cooked, fresh or frozen – choose what you have on hand)
• Include fruit with snacks
• Top sandwiches with broccoli sprouts
• Add finely chopped vegetables to sauces
• Keep the skins on when making mashed potatoes or homemade French fries.

Increasing your fibre  intake is not hard, but does require some intention. Think about including at least one source of fibre at each meal to start and increase from there. 

Here’s what a sample day of getting 30 grams of Fibre could look like:

Breakfast: Greek yogurt with chia seeds (1 Tbsp), granola (⅓ cup) and blueberries (⅔ cup) = 10 grams

Lunch: Whole wheat pita, tuna salad with added carrots (½ cup), onions (2 Tbsp) and celery (½ stalk), topped with spinach (1 cup) and broccoli sprouts (¼ cup)  = 8 grams

Afternoon Snack: Apple slices (1 medium) with peanut butter (2 Tbsp) = 6.3 grams

Dinner: BBQ chicken, quinoa (1 cup) and ½ plate of vegetables: roasted zucchini, green beans, carrots and broccoli = 10 grams

Total = 34 grams

Remember, when adding fibre to your diet, start slowly to prevent GI discomfort. Aim for an additional 3 grams per day and increase every few days as you tolerate.

What are some favourite ways you like to ADD fibre to your diet?