Question: How can fibre help keep you slim?
A number of well-controlled studies have found that people who consume more fibre are less overweight and gain less weight over time. Meeting your daily fibre requirements may guard against obesity in a few ways. Dietary fibre slows the rate at which foods empty from the stomach, leading to a feeling of fullness. Fibre-rich foods also tend to have fewer calories per serving than low-fibre foods. Think about it - 1 cup of orange juice has 115 calories and no fibre. If you ate 1 medium-sized orange instead, you get only 70 calories and 3 grams of fibre that helps keep you feeling full.
Question: How much fibre do we need?
Most of us have no idea how much fibre we consume over the course of a typical day. It's estimated that the average Canadian consumes between 11 and 17 grams of fibre each day - half the amount that's recommended to reap health benefits. Women aged 19 to 50 are advised to get 25 grams of fibre each day; men require 38 grams. As we get older and our calorie intake decreases, we need less fibre. After 50, women should aim for 21 grams, and men, 30 grams.
Question: Should you focus on increasing your intake of certain types of fibre?
Foods contain two types of fibre: soluble and insoluble. Both types are present in varying proportions in different foods, but some foods may be richer in one or the other. Soluble fibre is found in dried peas, beans, lentils, oats, barley, psyllium husks, apples and citrus fruits. When you consume these foods, soluble fibre forms a gel in your stomach and slows the rate of digestion and absorption. In this way, soluble fibre also helps to slow the rise in blood sugar after eating. A regular intake of soluble fibre also helps to lower LDL cholesterol levels.
Foods like wheat bran, whole grains, nuts and vegetables contain mainly insoluble fibre. This fibre doesn't dissolve in water, but it does have a significant capacity for retaining water. In this way, insoluble fibre increases stool bulk and promotes regularity. You don't need to measure each type of fibre in your diet - just work on getting more of it each day. A higher fibre intake from foods - not supplements - has been shown to reduce the risk of heart attack, type 2 diabetes and even breast cancer.
Question: What are the top foods to help you meet your fibre requirements?
- Black beans, cooked, 1 cup 13 grams fibre
- 100 per cent bran cereal, 1/2 cup 12 grams fibre
- Dempsters Healthy Way Bread, 2 slices 10 grams fibre
- Pasta, whole-wheat, 1 cup cooked 5 grams fibre
- Pear, 1 medium 5 grams fibre
- Sweet potato, 1 cup 8 grams fibre
In addition to adding very high fibre foods to your diet, make sure you choose mainly whole grains and get at least 7 daily servings of fruits and vegetables combined. This will help you meet your daily targets too.
You can catch me on Canada AM every other Wednesday. Please email me at nutrition@ctv.ca if you have questions or comments about my segments (unfortunately I can't answer personal questions).
