Learn more about fibre

Dietary fibre describes the part of the plant that can't be digested. It is an important part of our diet because it adds bulk to keep other foods moving through the digestive system, which is essential for inner health. Dietary fibre can be divided into two distinct types:

1. Soluble fibre forms a gel-like material in water. It helps restore regularity and lowers cholesterol. Good sources include oats, beans, peas, many types of fruit, and psyllium.

2. Insoluble fibre does not dissolve in water and moves through your digestive system quickly and largely intact. Good sources include wheat bran, whole-grain cereals and breads, and many vegetables. The secret to getting enough fibre is to eat a well-balanced diet that includes a variety of high-fibre foods.

Ways to increase fibre

It's easier than you think. Here are some tips to help you get started:

• Substitute low-fibre foods (white bread, white rice, sweets, and chips), with high-fibre foods (whole-grain bread, brown rice, fruits, and vegetables).
• Try to eat more raw vegetables and fresh fruit, including the skins. Peeling vegetables can reduce their fibre, and skins are a good source of fibre.
• Eat high-fibre foods at every meal. Bran cereal for breakfast is a good start, but try to include some fruits, vegetables, whole-grains, and beans in your diet as well.
• When food isn't enough, a dietary fibre supplement can be taken.
• Be sure to increase your fibre intake gradually to give your body time to adjust, and drink plenty of fluids.