HIGH-FIBRE FOODS

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To get the fibre your body needs, eat a well-balanced diet that includes good tasting high-fibre foods likes these:

FRUITS Fibre-rich fruits include: bananas, oranges, apples, mangoes, strawberries, raspberries.

VEGETABLES Generally, the darker the color, the higher the fibre content. Fill up your shopping cart with: carrots, beets, broccoli, collard greens, swiss chard, spinach, artichokes, potatoes (russet, red, and sweet).

BEANS & LEGUMES Beans and legumes are flavourful, fibre-filled additions to salads, soups, and chilis. Navy, white, garbanzo, kidney, peas, or lentils are all healthy choices

BREADS & GRAINS Whole grain breads: Select 7-grain, dark rye, cracked wheat, pumpernickel. Make sure “whole wheat” or another whole grain is listed as the first ingredient.

  • Grains: Try bulgur wheat, brown rice, wild rice, and barley instead of white rice.
  • Cereals: Look for those with 5 or more grams of fibre per serving.

NUTS Snack on almonds, pistachios, or pumpkin and sunflower seeds. But don’t go too nuts, as nuts can be high in calories.

Related Articles
STARTING A HIGH-FIBRE DIET
FIBRE SUPPLEMENTS
FIBRELICIOUS FOOD GUIDE
FIBRE OVERVIEW
TYPES OF FIBRE: SOLUBLE VS. INSOLUBLE

*Always read the label, use only as directed. If symptoms persist, see your healthcare professional.


** Diets low in saturated fat and cholesterol that include 7 grams of soluble fibre from psyllium husk, as in Meta products, may lower cholesterol levels. Reductions in cholesterol levels may contribute to reducing the risk of heart disease. Consult a doctor if you are planning to take Meta products as part of a cholesterol lowering program.


^ Whorwell Clinical Trial, UK 2006. Am J Gastroenterol. 2006 Jul;101(7):1581-90