The Importance of Fibre

Summer CSANews Issue 67  |  Posted date : Jul 22, 2008.Back to list

It is common knowledge that fibre is good for your digestive system and that increased fibre intake reduces your risk of heart disease, diabetes, obesity and certain types of cancer. We also know that low-fibre diets are linked to many disorders, such as diverticulitis, haemorrhoids, irritable bowel syndrome and constipation. However, despite this knowledge, many of us continue to have trouble adding sufficient amounts of fibre to our diet. The recommended daily intake of fibre for men and women over 50 is 30 grams and 21 grams, respectively. High-fibre diets are especially important for seniors, as the digestive system slows down with age.

Adding more fibre to your diet shouldn’t be a difficult task. Below are a few simple ways to fit fibre-rich foods into your daily meal schedule:
  • Sprinkle high-fibre cereal (10 grams or more per serving) onto your regular cereal
  • Add beans or lentils to your soups, salads and sauces
  • Eat whole grain bread and whole grain pasta
  • Eat more fruit, especially the skin of the fruit, such as apples and pears
  • Substitute whole wheat flour for white flour
  • Add wheat bran, oat bran or ground flax to your baking
  • Add dried nuts or fruits to your cereal, yogurt or salads
Just remember: increasing your fibre intake suddenly can cause cramping and flatulence. Take it slowly, and drink six to eight glasses of water per day to help prevent constipation.