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Leeds, Grenville & Lanark District Health Unit
Leeds, Grenville & Lanark District Health Unit

Nutrition - Fibre

Fibre

Fibre

Fibre is one of the 13 nutrients listed on food labels in Canada. It is found on the Nutrition Facts table on the packaging.

Dietary fibre is found in most fruits, vegetables, legumes and grains. It is a carbohydrate that humans can't digest (break down and absorb for energy). Fibre passes through the gastrointestinal tract. It helps us feel full longer, affects our blood sugar and cholesterol, reduces constipation and is part of an overall healthy diet. There are two types of fibre: Soluble fibre and Insoluble fibre.

Insoluble fibre is found in wheat bran, many whole grain breads and brown rice. It helps to promote regular bowel movements.

Soluble fibre is found in oat bran, ground flax seeds, apples, legumes and psyllium. It helps to make bowel movements softer and easier to pass. Soluble fibre has been shown to decrease blood cholesterol and help to regulate blood sugar.

Adults need 25 to 35 grams of fibre per day. Most adults get closer to 10 to 15 grams per day.

To increase the amount of fibre you eat every day, add more whole grains, oat bran, flax seed, legumes (lentils, beans, peas), fruits and vegetables to your diet. Start slowly. Adding too much fibre too quickly can cause bloating, cramps and gas. It is very important drink enough fluids when increasing your fibre.

 

 

 

 

 




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Leeds, Grenville and Lanark District Health Unit
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