We all like the idea of eating more fibre (and enjoying it), but the truth is, sometimes we just have to sneak it in.
Canadian adults should aim for at least 21 to 38 grams of fibre per day, Health Canada notes, but the reality is most adults only get half this amount, says registered dietitian Nicole Osinga of Oshawa, Ont.
"We need fibre for gastrointestinal regulation, but fibre also plays a role in keeping us satiated and also brings some heart healthy benefits," she says.
There are two types of fibre: soluble fibre is found in things like oats, legumes and flaxseeds, and acts like a sponge in our gastrointestinal (GI) tract, adding bulk to our stool and slowing down digestion in general. Insoluble fibre, on the other hand, is commonly found in fruit and vegetable skins and whole grain bran, Osinga adds. "Insoluble fibre will pass through the GI tract, without being absorbed, speeding up movement in the bowel."
And these days, it seems like fibre can be added to just about anything. From granola bars to bread to cereal, it is important to watch out for labels that say "added fibre."
"Most processed fibres don’t have as much benefit as whole, intact fibres that naturally occur in foods," she says.
In the slideshow below, Osinga shows us seven easy ways to sneak in more fibre to your diet. Let us know your tricks below:
How To Sneak Fibre Into Your Diet
Make A Dip(01 of07)
Open Image ModalBake With Fibre(02 of07)
Open Image ModalOften, store-bought granola bars can be filled with added sugar, so why not make your own? Not only do you get to choose your own ingredients, but you can ensure you will have a good amount of fibre. You can also try protein-packed muffins and pack them with nuts and seeds like chia and flax seeds. (credit:harmoony via Getty Images)
Swap Out Meats(03 of07)
Open Image ModalTry going meatless a couple of times a week by swapping out meat dishes for lentils and beans. "You will keep the satiating punch but lower the caloric content of these items," Osinga says. Try a lentil chili, stew, soup or even burger. (credit:Kate Brittle via Getty Images)
Purees Can Be Your Friend(04 of07)
Open Image ModalIf you're tired of roasting or eating your veggies plain, try making them into a puree or sauce. "Try adding some pureed pumpkin or cauliflower to your favourite tomato sauces," Osinga notes. (credit:EccentricCanvas via Getty Images)
Use Fibre-Rich Seeds Liberally(05 of07)
Open Image ModalSprinkle those seeds... on everything! Roasted nuts (like pecans, almonds or pistachios), sunflower seeds, pumpkin seeds — any fibre-rich seed will give your salad or meal an added crunch. (credit:Maximilian Stock Ltd. via Getty Images)
Blend It Away(06 of07)
Open Image ModalIf you don't like the idea of flax seeds in your meal, make them go away via blending. Try a breakfast smoothie with two handfuls of greens like spinach or kale, with a frozen banana, a small amount of berries, yogurt, milk and add in some chia or flaxseeds. (credit:Aidart via Getty Images)
Reinvent Your Meals(07 of07)
Open Image ModalYes, we all love pasta, but to get more fibre out of your meal, try a squash pasta instead. "Reinvent pasta and lasagna noodles and use spiralizer, julienne peeler or a regular peeler," Osinga says. (credit:shutterstock)