HOW TO GET MORE FIBRE IN YOUR DIET

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.

__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.