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Simple Ways to Boost Your Fibre

Dietitian Sue Mah talking to TV host about fibre

With the start of the new year, one way to eat better is by eating more fibre!

We need 25-38 grams of fibre every day, but most of us are only getting about half of that amount! There are generally 2 main types of fibre:

  • Soluble fibre – this is the type of fibre that can help lower blood cholesterol and control your blood sugar. It’s found in foods like apples, oranges, carrots, oats, barley, beans and lentils.
  • Insoluble fibre – this is the type of fibre that helps you stay regular. It’s found in fruits, veggies, whole grains and bran.

How can you get enough? As a regular dietitian expert featured on Your Morning, I shared a few simple tips for boosting fibre at breakfast, lunch and dinner.

Take a peek at the before and after meals below, and watch the TV interview here!

Send me a comment and let me know how YOU get more fibre every day!

 

original breakfast plus breakfast with fibre boost

original lunch plus lunch with fibre boost

original dinner plus dinner with fibre boost

[Images: @YourMorning]

 

Men’s Nutrition

Sue Ben 3

June is National Men’s Health Month! Do men need a sports or protein drink? Is it true that beer causes a beer belly? Did you know men need more fibre than women? And what foods are best to prevent prostate cancer and gout?

I met up with Ben Mulroney on CTV Your Morning to chat about these questions!

Watch the interview video and get the answers!

Sue Ben 1rev

Would you pass the breakfast test?


In a recent TV interview with CBC National News, I had the wonderful opportunity of meeting award-nominated journalist Heather Hiscox and rate her favourite morning meal. As the anchor for the national morning news, Heather starts her day at 5:30 am with “a handful of Shredded Wheat, some bran buds, half a banana and 2% milk.” It’s been her breakfast for the past ten years, and it tides her for at least four hours.

In rating her breakfast, I used the following five-point criteria:
1. Variety – does the breakfast contain foods from at least three of the four food groups in Canada’s Food Guide? Bonus points if veggies are included at breakfast!
2. Fibre – is there at least 4 grams of fibre?
3. Protein – is there about 20 grams or more protein?
4. Healthy fats – do any of the foods provide healthy fats?
5. Whole grains – are the choices whole grain?

So did Heather pass the breakfast test? Well, her breakfast included foods from three food groups; the meal contained at least 4 grams of fibre, thanks to the cereal and bran; and her cereal choice was a whole grain. When it came to protein though, Heather’s meal was shy of the 20 grams of protein that’s often recommended to help with satiety. Including a sprinkle of nuts or seeds would not only pump up the protein, but also add some healthy fats to the meal.

My overall grade for Heather’s breakfast: A-

Keep your Eyes on Psyllium

Health Canada has recently permitted a new health claim linking the consumption of psyllium fibre to a reduction of blood cholesterol. A sample claim is: “Psyllium fibre helps lower cholesterol, a risk factor for heart disease. 1 cup (30 g) of Brand X cereal with psyllium supplies 50% of the daily amount of fibre shown to help lower cholesterol.” The “daily amount” is 7 g of psyllium fibre. To make this claim, the food must contain at least 1.75 g of psyllium soluble fibre per serving size as well as meet other specific nutrient criteria.

According to Health Canada, increased psyllium intake could be beneficial for adults who have normal or high blood cholesterol levels. Psyllium is a grain similar to wheat and oats, and is a concentrated source of soluble fibre.

Only a few breakfast cereals currently contain psyllium fibre, but you can bet we’ll be seeing more psyllium-containing products hit the grocery shelves soon. For more information, read http://www.hc-sc.gc.ca/fn-an/label-etiquet/claims-reclam/assess-evalu/psyllium-cholesterol-eng.php

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