Many of us have heard about the benefits of dietary fibre, but likely aren’t getting enough of it, and may not even be sure why we need it! Studies have shown that a diet high in fibre helps to reduce the risk of digestive and bowel diseases, stabilize blood glucose levels and lower cholesterol, and even aid in weight loss.

There are two types of dietary fibre: soluble and insoluble, and it is important to consume both types. Soluble fibre contains gums and pectin, and helps to stabilize the levels of blood sugar in our bodies. It slows down the absorption rate of glucose in our bloodstream, which helps to control appetite and reduces the risk of dangerous blood clots forming. Some researches believe a high rate of insulin production over time can contribute to type 2 diabetes, which significantly increases the risk of heart disease and stroke. Soluble fibre helps to control spikes in blood sugar that stimulate the production of insulin in the pancreas. Insoluble fibre contains cellulose, lignin and hemicellulose, and aids in maintaining a healthy digestive system. Insoluble fibre absorbs a high amount of water, which increases the weight of stools and speeds up the passage of waste through the intestinal tract. It also helps to prevent constipation and reduces the symptoms of digestive and bowel diseases.

The American Dietetic Association (ADA) recommends a daily fibre intake of 25 to 30 grams; however, the average Canadian adult consumes only 12 grams a day, or less. You may be wondering how to increase your daily fibre intake without dramatically altering your diet. Fortunately, it is easy to increase the amount of fibre in your diet by making a few minor changes. For example, two slices of white bread contain 1.5 grams of fibre, whereas two slices of wholegrain bread contain 2.9 grams. Rather than snacking on a bag of chips, you can get 3.0 grams of dietary fibre in just 25 almonds. Increasing the intake of fruits and vegetables in your diet is also a great way to get more fibre. A bowl of cereal or oats paired with an apple and a banana is high-fibre breakfast that will leave you feeling full longer, and when you begin to feel those hunger pains before lunch, have an apple or pear instead of one of the leftover donuts in the lunchroom. Replace your unhealthy between-meals snacks with rye or whole-wheat crackers, dried fruit or nuts. Another easy way to increase your intake of dietary fibre is to incorporate beans, lentils and brown rice into soups and casserole dishes. Just one cup of brown rice has 11 grams of fibre, and one cup of cooked black beans has 19.4 grams.

Although most of us are not consuming nearly enough fibre, it is important to be cautious about the rate of which we increase our intake of dietary fibre. A sudden and significant increase in fibre intake may result in bloating, gas or abdominal pain. A healthy way to gradually increase the fibre in your diet is to consume five grams more than you normally would over a three to five-day period, while drinking plenty of water. It is also important to note that the recommended fibre intake for children differs from that of adults, and can be calculated by adding five grams of fibre to the child’s age in years.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.