Eating foods high in dietary fibre can help you stay regular, lower your risk for heart disease, stroke, and diabetes, and help you lose weight. Depending on your age and gender, nutrition experts recommend you eat at least 21 to 38 grams of fibre per day for optimal health. Many of us aren’t eating half that amount.
In general, the more natural and unprocessed the food, the higher it is in fibre.
Good sources of fibre include whole grains, wheat cereals, barley, oatmeal, beans, nuts, vegetables such as carrots, celery, and tomatoes, and fruits such as apples, berries, citrus fruits, and pears.
There is no fibre in meat, dairy, or sugar. Refined or “white” foods, such as white bread, white rice, and pastries, have had all or most of their fibre removed.
An easy way to add more fibre to your diet is to start your day with a whole grain cereal or add unprocessed wheat bran to your favourite cereal.
How fibre can help you lose weight
Since fibre stays in the stomach longer than other foods, the feeling of fullness will stay with you much longer, helping you eat less. Fibre also moves fat through your digestive system quicker so less of it is absorbed. And when you fill up on fibre, you’ll also have more energy for exercising.