NUTRITION GUIDE
What is it?
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Nondigestible carbohydrates that are in plants.
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Since fibre is nondigestible, it never gets absorbed by your body. Despite what it sounds like, you still need fibre! Fibre makes your ‘waste’ heavier and easier to move through the intestines. If you have too little, it could lead to constipation and feeling “backed up”. Eating too much fibre can cause the food to move too quickly through the intestines, resulting in fewer minerals being absorbed from food, and potentially causing gas, bloating, and cramping.
Why is it good for you?
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Fibre enhances weight loss because it makes you feel full for longer, and you eat less as a result.
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Fibre has been found to reduce the risk of colon cancer, heart disease, type 2 diabetes, and improves the risk of all-cause mortality.
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Fibre helps prevent hemorrhoids, constipation, and diverticulosis (pouches forming in the wall of your large intestine).
How much fibre should you eat?
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Women
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Adult women aged 19-30 years should eat 25g of fibre per day.
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Women over the age of 50 years should eat 21g of fibre per day.
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Men
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Adult men aged 19-30 years should eat 38g of fibre per day.
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Men over the age of 50 years should eat 30g of fibre per day.
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Foods high in fibre:
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Whole grains
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Fruits
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Vegetables
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Legumes (kidney beans, black beans, chickpeas, lentils, split peas)
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Nuts
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Avocados
Tips for getting enough fibre:
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Eat the skins of fruits and vegetables.
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Choose “whole grain” flour, pasta, bread, cereal, crackers, rice.
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Add ground flax seed to your salads, yogurt, cereal, baking.
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Add a small amount of nut to your salads.
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Eat chickpeas, beans, and lentils in place of meat a few times every week.
Remember...
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If you are trying to increase your fibre intake, make sure you do so slowly and drink plenty of water to avoid gut discomfort and gas.
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