Fiber Myths Exposed
Why Do I Need Fiber
by: News Canada
Most people know that fibre (aka fiber) is an essential part of their diet, and that it is
important for preventing and relieving constipation. But many experts believe
that fibre provides other health benefits such as reducing the risk of heart
disease, diabetes and colon cancer.
Many Canadians find it challenging to incorporate fibre into their diets
because they are not aware of the best sources of fibre, they don't know how
much fibre they should be getting, or they are too busy to ensure that they are
meeting their daily requirement.
How much fibre should I be getting in my diet?
The recommended daily intake of fibre is 25 to 30 grams of fibre, depending
on your age and sex. Unfortunately, on average, Canadians are only consuming 15
grams of fibre per day. Because of this, Canadians should be looking for ways to
supplement their diet with fibre-rich foods.
How can I boost my fibre intake?
When looking to increase your fibre, you should look to make small changes to
gradually increase the amount of fibre-rich foods. If you add too much too quickly,
you may find that you experience bloating or feelings of discomfort.
The best way to add more roughage to your diet is by consuming foods like whole
grains, fruits and vegetables. You may be surprised by some of the tasty food options
that are available that can help enhance your intake. For example, one cup of
raspberries has 8.4 grams of fibre, making raspberries a healthy and fibre-rich
snack. Nuts and seeds can also be a good source of fibre.
I've heard that increasing my fibre intake can help me lose weight - is that true?
Fibre itself cannot help you lose weight, but it may help with weight management
and control. High fibre foods generally require more chewing time, which gives your
body time to register when you're no longer hungry. A meal high in fibre also makes
you stay full for a greater period of time, reducing the temptation to eat more.
Why would I take a fibre supplement?
While the primary source of fibre in your diet should be from fibre-rich foods
like whole grains, fruits and vegetables, a fibre supplement can be beneficial for
people who struggle with constipation (see
article here), or
are looking to increase their fibre
intake if they are following a low-carbohydrate diet and not getting a sufficient
amount of fibre from dietary sources. A supplement like Benefibre is easy to take
because it is virtually taste-free and can be incorporated into different foods and
beverages such as coffee, juice, water, or yoghurt.
Jennifer Gibson is a registered dietitian based in Toronto, Ontario
Visit our main article about Dietary Fiber here.
News Canada
About The Author
News Canada provides a wide selection of current, ready-to-use copyright free
news stories and ideas for Television, Print, Radio, and the Web.
News Canada is a niche service in public relations, offering access to print,
radio, television, and now the Internet media, with ready-to-use,
editorial "fill" items. Monitoring and analysis are two more of our
primary services. The service supplies access to the national media for
marketers in the private, the public, and the not-for-profit sectors.
Your corporate and product news, consumer tips and information are packaged
in a variety of ready-to-use formats and are made available to every
Canadian media organization including weekly and daily newspapers, cable and
commercial television stations, radio stations, as well as the Web
sites Canadians visit most often.
Visit News Canada
and learn more about the NC services.
The complete list of dietary fiber (fibre) related articles on this site:
|