CCS adapting to COVID-19 realities to support Canadians during and after the pandemic
6 ways to get more fibre into your diet
Eat a variety of vegetables and fruit each day.
Vegetables and fruit are full of fibre. Make sure to eat both raw and cooked vegetables. Eat mashed, baked or roasted potatoes with the skin on (it’s where you’ll find the most fibre).
Read nutrition labels.
High-fibre foods have at least 4 grams of fibre per serving. When buying packaged foods, look for ones that show a 15% DV (daily value) or higher on the nutrition label.
Choose foods made with whole grains.
Look at the ingredients list rather than the colour of the foods. Some brown bread is simply white bread coloured with molasses. The first ingredient should be a whole grain, such as whole grain wheat, oats, whole grain corn, barley or brown or wild rice.
Start your day with fibre.
Go for bran or whole grain breakfast cereals. Add bran to your favourite cereal or sprinkle on top of low-fat yogurt.
Try whole wheat.
Swap whole wheat pasta for regular pasta and bake with whole wheat flour. You can substitute half of the white flour with whole wheat flour in most recipes with little difference in taste and texture. For example, if your recipe calls for 250 mL (1 cup) of flour, you can use 1/2 cup of white and 1/2 cup of whole wheat flour.
Pulses are the edible seeds of plants in the legume family. Add pulses such as beans or lentils to your soups, casseroles, stews and curries. Try chickpeas in salads, lentils in meatloaf or kidney beans in burritos.