How to easily add more fibre to your diet, and why

Scientists are discovering that high-fibre diets can reduce the risk of many diseases, including cancer. Here's some ways you can easily get more fibre in your diet, and why you should.

• The typical North American diet is estimated to provide about 15 grams of fibre a day.
• There's no recommended allowance for fibre, but many experts suggest you aim for between 25 to 35 grams each day.

• Fibre falls into two broad categories: soluble and insoluble.
• Most plants contain both kinds of fibre. Certain foods are richer in one than the other.
• The soluble fibres dissolve in water and become sticky. These are found in lentils, legumes, oat bran, oatmeal, flax, psyllium, barley, pectin-rich fruits and citrus fruits.
• Insoluble fibre does not dissolve, passing through the digestive tract largely unchanged. It's found in wheat bran, whole-wheat products, brown rice and the skins of fruits and vegetables.

• Eat breakfast. Breakfast is one of the best fibre opportunities of the day. Try eating fibre-rich cereal, whole-grain toast and fresh or dried fruit.
• Have beans for lunch. 250 grams (half a cup) of baked beans contains eight grams of fibre. Add a slice of whole-wheat bread and you're almost halfway to your suggested daily amount.
• Eat more salads, including at dinnertime. Add nuts, seeds, chickpeas or kidney beans to salads.
• Snack on pears, berries, apples, prunes or apricots. They're all high-fibre choices.

• The outer layer of a grain contains the most fibre. This explains why whole-grain products, such as brown rice and whole-wheat bread, are good sources of fibre.
• Use whole-grain cereals and breads, whole-wheat pasta and brown rice.
• Try bulgur or barley and other higher-fibre grains.
• Add bran to muffins, pancake batter, casseroles, meatloaf or as a crispy coating for chicken or fish.
• Enjoy baked goods made with whole grains. Choose baked goods that are made with whole-wheat flour, bran, oatmeal, raisins or sesame seeds.

• Leave the skins on your fruits and vegetables when possible. And be sure to get your 5 to 10 servings daily.
• Serve vegetables raw or steamed.
• Eat the higher-fibre vegetables, like corn, peas, potatoes (with skin on), sweet potatoes, broccoli, Brussels sprouts and turnip.
• Eat legumes more often. Try lentil soups, stews or casseroles.

Most dietary fibre is found in foods we already eat, like fruits, vegetables, nuts and legumes. Adding them to your diet can help you lead a healthier lifestyle, and getting them into your diet can be incredibly easy.