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Getting Your Fill of Fibre

With all of fibre’s great benefits, it makes sense to get more of it into your diet.

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Getting Your Fill of Fibre

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Most Australians do not consume enough fibre. On average, most Australians consume 20–25 g of fibre daily. The Heart Foundation recommends that adults should aim to consume approximately 25–30 g daily. Upping your fibre intake can be tough, especially if you’re used to a diet comprised of lots of refined and processed foods. However, with a little planning, you can easily increase your fibre consumption to close the gap.

To add more fibre to your diet:  


BREAK BAD BREAKFAST HABITS 


Instead of a plate of bacon, jump start your day with a bowl of oatmeal or other high-fibre cereal topped with fruit. 

JUNK THE JUNK 

Skip those chips and dips. Keep hunger away with raw veggies like carrots and hummus, a handful of nuts, air-popped popcorn, or yogurt topped with a high-fibre cereal. 

CONSUME FRUITS INSTEAD OF JUICES 

Eat more whole fruits instead of drinking fruit juices. Without fruits’ fibre and skin, juices lose many nutrients, including antioxidants and fibre.


gettingyourfilloffibre

gettingyourfilloffibre

BE LABEL CONSCIOUS 

Look for ingredients marked “whole” as in whole grains. Check products’ nutrition facts panels for fibre content. 2.5 to 4.9 grams of fibre per serving is considered a good source. 5 grams or more is considered a great source. 

GO WITH THE GRAIN 

Choose whole grain products over processed and refined foods such as white bread, white rice, and pasta. 

JAZZ IT UP 

Add some zest to salads, soups, and stews with seeds, nuts, and legumes. 


VEG OUT 

Have at least one fruit and/or vegetable with each meal. Go vegetarian for at least one meal per week. 

SUPPLEMENT YOURSELF 

Fibre supplements come in many different forms, such as powders, fibrecaps, and snacks, making it easy to consume additional fibre throughout the day. Metamucil® Powders and Fibrecaps are a great place to start.

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* 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

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