6 secrets to eating enough fibre
Fibre is a wonder ingredient: for one thing, it helps regulate your blood sugar levels, meaning it’s a key ingredient to prevent type 2 diabetes and keep it under control. Try these 6 tips to increase your intake easily
Don’t skimp on breakfast
A modest morning meal of whole grains and fruit provides a golden opportunity to get as much as a third of your daily fibre. Look for a cereal with 5 grams of fibre or more (make sure you still look at total carbs and it fits your program). Enjoy whole-grain bread instead of bagels and rolls made with white flour. Change the flour in your pancake and waffle mixes to whole wheat. Add fruit to the batters.
Be a booster
Add wheat germ or bran to meat loaf and casseroles. Or sprinkle some in yogurt. Add bran or wheat germ into bread crumbs. Each tablespoon of bran adds 1 gram of fibre.
Beans are a great source of fibre. A half-cup serving supplies anywhere from 4 to 10 grams of fibre. Try split-pea or lentil soup for a fibre-rich lunch. Add beans to a salad, or fill a soft tortilla with heated beans.
Switch from white to brown
Think whole-wheat pasta, brown rice, and whole-wheat flour versus the white versions. Be aware, however, that even if a food looks brown, it does not necessarily mean it is high in fibre. Check the label. In order to be considered a good source of fibre, a product has to have 4 grams of fibre per serving; a high source, 6 grams. Don’t be fooled by brown bread that actually has little whole-grain flour; it’s getting its brown look from colouring or molasses.
• 5 fabulous high-fibre meals
• 10 tasty ways to prepare beans and lentils
• Our best healthy breakfast recipes