Most Quebecers don’t get enough dietary fibre (15 grams of fibre on average, when they need between 25–35 grams). Yet, fibre is in all our food and is easy to incorporate into your diet if you choose the right foods.

Two types of fibre

There are two types of dietary fibre: insoluble and soluble. Each type of fibre plays a different role in the body. It is important to note that not all types of fibre have an impact on blood glucose (sugar) levels.

Insoluble fibre

Insoluble fibre acts like little sponges in the intestines. By swelling up with water, it increases stool volume and helps regulate bowel function. Because it slows digestion, it helps you feel full which in turn contributes to appetite and weight control.

• Cereals and wheat bran
• Whole-grain foods
• Vegetables and fruit
• Nuts and seeds
• Legumes and pulses (kidney beans, lentils, chickpeas, etc.)

Soluble fibre

Soluble fibre forms a gel when mixed with water and can help lower cholesterol levels in the blood. Furthermore, it acts like a filter in the intestines, slowing the absorption of carbohydrates. Please note that you must eat a very large quantity of soluble fibre every day to see any impact on blood glucose (sugar) control.

• Psyllium and enriched cereals (e.g.: Kellogg’s All-Bran Buds®)
• Cereals and oat bran
• Legumes and pulses
• Fruits high in pectin (apples, oranges, grapefruit, strawberries, pears, etc.)
• Vegetables (asparagus, green beans and green peas, Brussel sprouts, carrots, etc.)
• Barley
• Flaxseeds, chia seeds

New types of fibre are also being added to many food products today. They don’t have the same nutrient value as natural fibre found in food but they offer some advantages, mainly their prebiotic effect and effect on bowel regularity.

How to eat them?

Here are helpful tips for adding fibre to your diet:

• Add wheat bran, oat bran, or psyllium (All-Bran Buds®) to your breakfast cereal, yogurt, and homemade muffins.
• Add fresh fruit, dried fruit, nuts, or seeds to your breakfast cereal.
• Eat fresh fruit with its peel instead of fruit juice.
• Keep a stock of frozen vegetables and fruit so you always have them in a pinch.
• Replace half the all-purpose flour with whole-wheat flour in your cookie, muffin, and cake recipes.
• Use raw vegetables and fruit slices as snacks or with yogurt-based dips.
• Add almonds, sesame seeds, pumpkin seeds, sunflower seeds, or flax seeds to your salads, yogurt, or make a snack of them. (Note: nuts are high in fat and calories. Eat them in moderation: 1–2 tbsp. or 15–30 mL).
• Incorporate legumes into your diet: whole, pureed, in chili, as humus, in salad, or in soups. Replace some of the meat in your spaghetti sauce, shepherd’s pie, or meatloaf with legumes like beans or lentils.
• Choose whole-grain breakfast cereals and breads.
• Try whole grains like amaranth, oats, spelt, millet, quinoa, brown or wild rice, triticale, and barley.

Increase your consumption of fibre progressively to give your digestive tract time to adapt and don’t forget to stay well hydrated all day to ensure that fibre can do its job properly.