Are you getting enough fiber? Most Canadians only get half the recommended daily amount. According to a survey by the Heart and Stroke foundation the average Canadian daily intake is about 14 grams instead of the recommended 25 to 38 grams.

Fiber does more than keep us regular, it helps to lower cholesterol and maintain a healthy body weight, controls blood sugar, and lowers the risk of disease such as diabetes and heart disease. Recent studies are discovering the importance of fiber on gut microbiome. Research has found that when your gut lacks fiber the microbes are starved and start to feed on the protective mucus lining of the gut which can lead to inflammation and disease. You can read more about fiber and gut health here.HighFiberList

The article notes that you need to eat a high fiber diet consistently to maintain a healthy gut. If you currently aren’t eating enough fiber you will want to increase your intake slowly to prevent gas, bloating and discomfort. You will also need to drink more water to help move the fiber along.

There are 2 main types of fiber, soluble and insoluble. Soluble fiber becomes gel-like when mixed with liquid, while insoluble fiber doesn’t dissolve and passes through largely intact. Some foods contain both types of fiber. It is important to eat a variety of fiber-rich foods to get the health benefits of both types.

Here are some tips to increase your fiber intake:

  • Always compare food label when grocery shopping and opt high fiber foods.
  • Eat plenty of whole foods such as vegetables, fruit, whole grains, legumes, nuts and seeds
  • Eat vegetables and fruits instead of drinking juice.
  • Add a small salad or vegetable soup to your lunch or dinner.
  • Add beans or lentils to soups and salads.
  • Snack on nuts, seeds and fruit.
  • Have some hummus and veggies as a snack.
  • Add ground flaxseeds, chia seeds and shredded coconut to oatmeal, smoothies, or yogurt
  • Download this list and keep it handy to make high-fiber choices.

By focusing on adding more fiber rich foods to your diet you will inevitably make better eating choices!