We all know that fibre is good for us. It helps to promote digestion, can prevent constipation, can help to lower our cholesterol and can even help control our blood sugar levels. Throughout the years, research has shown that adopting a diet that is rich in fibre may help to reduce the risk of many chronic illnesses.

Did you know that most Canadians don’t reach their recommended daily fibre intake? Most female adults should aim for 25g of fibre per day, while most male adults should aim for 38g per day. It is important to ensure you are reaching your recommended daily fibre intake in order to promote your health and reap all the benefits from a happy gut microbiome.

Here are 4 easy ways to include more fibre into your diet.

1. Eat more fruits and vegetables

Fruits and vegetables are among the foods most rich in fibre. The fiber is mostly contained in the stringy, pulpy, and hard-to-chew parts of fruits & vegetables. To ensure that you are getting all that fibre that you need and readings its benefits, it is encouraged to eat your fruits and vegetables whole. For instance:

Eat fresh oranges rather than drinking orange juice.
Add fresh or frozen veggies to your meals, such as this Spinach and Broccoli Quiche recipe.
Make sauces from scratch, like this Easy Tomato Sauce recipe.
Sweeten your yogurt or oatmeal with fresh fruit.

2. Choose whole grains

Whole grains, i.e. grains that still contain the germ and the bran, are very rich in fibre. The bran, which is eliminated during the refining process, is packed with dietary fibre and vitamins. Choose whole grain options to increase your fibre intake. For instance:

Choose whole wheat flour instead of white flour.
Try oatmeal instead of breakfast cereal.
Make popcorn from unsalted dried kernels instead of reaching for chips or highly processed alternatives.
Add barley to your soups .

3. Consider plant proteins

Since there is no dietary fibre in meat, poultry, fish or eggs, replacing these foods by plant-based protein sources, such as legumes, can be a great way to increase your fibre intake. Try…

Sub ground meat for lentils or TVP, like this Lentil Bolognese recipe.
Sub cold cuts in sandwiches for spreads, such as hummus.
Add chickpeas or green peas to your salads and stews.
Replace chicken for tofu or tempeh, like this recipe for Pan-fried Sesame Garlic Tofu.

4. Use more nuts and seeds

Like other plant-derived foods, nuts and seeds are also rich in fibre. To increase your intake of nuts and seeds, try to:

Add ground flaxseeds to your oats, granola or baked goods.
Add chia to your drinks.
Add sliced almonds or pumpkin seeds to your salads.
Snack on a homemade nut mix.

Eat more plants for a healthy gut!

With a few simple swaps and additions, you can easily reach your daily fibre needs. All in all, remember to:

Compare food labels — Look for foods with more than 2-4g of fibre per serving.
Start slow — When your body is not used to it, eating too much fibre at once can cause gas and bloating.
Drink lots of water — Dietary fibre uses a lot of water in the body, so remember to hydrate often to avoid discomfort.

How do you like to add fibre to your diet?

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