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Eating both whole grain and high fibre foods can help promote good health. While some health benefits come from the three parts of the whole grain working together, studies show that many benefits are attributed to the fibre found in the bran layer.
The Importance of Dietary Fibre
Dietary fibre is an important part of a healthy diet. Fibre is the part of plants that humans do not fully digest and is found in whole grain products, wheat bran, legumes, vegetables and fruit.
The Daily Value of fibre for Canadians is 25 grams a day, however, many people do not get enough fibre in their diet.
Talk to your doctor or dietitian about the health benefits of eating a high fibre diet.
Tips for Adding More Fibre to Your Diet
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- Start each day with a nutritious breakfast that includes a serving of high-fibre cereal, a glass of milk and a piece of fruit. A high-fibre cereal has at least 4 grams of fibre per serving.
- Add crushed high-fibre cereals to pancakes, cookies, muffins, and breads.
- Sprinkle high-fibre cereal on yogurt or applesauce.
- Choose 100% whole wheat or whole grain bread and rolls instead of white flour products.
- Try whole wheat flour tortillas, pitas and pasta.
- Enjoy seasonal fruits like berries, apples, peaches and pears, and dried fruits like raisins, cranberries, prunes, dates and apricots.
- Eat unpeeled vegetables and fruit whenever possible.
- Have fruit or vegetables more often than their juice.
- Include more legumes such as kidney beans, black beans, chick peas or lentils in soups, stews, casseroles and chili.
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