Have the whole thing.
Instead of eating processed white bread, white pasta, or white rice, opt for whole-wheat or whole-grain bread, whole-wheat pasta, and brown rice, as "whole" products are high in fibre.
Keep it skinny.
When eating fruits and vegetables, keep the skin intact. The skin of fruits and vegetables contains extra fibre, so keep it on and eat it up to gain the most nutritional benefit. To get even more nutrients from your favourite fruits and veggies, eat them raw. Cooking fruits and vegetables sacrifices some of their fibre and nutrient content, so savour them in their crunchy, au natural form.
Boost your breakfast and your fibre.
Start every morning with a healthy serving of fibre to fill you up and energize you for the day. Stock your cabinet with high-fibre breakfast options such as bran cereal and steel-cut oatmeal. Add even more fibre to these healthy diet choices by topping them with fibre-rich fruit. Add fresh blueberries, raspberries, or sliced bananas to your cold cereal. When you don't have fresh fruit on hand, don't panic-you can add frozen fruit to oatmeal just before cooking it.
Bring on the beans.
Dry beans and lentils are great sources of soluble fibre to add to your diet. They are protein-packed and delicious, and they can be selected as a meat replacement. Spice up your favourite foods by adding black, garbanzo, kidney, or navy beans.
Color your menu.
Ensure that your family is getting a full spectrum of nutrients in their daily diet by including a variety of colours in each meal. Because many nutrients are also pigments, adding colourful fruits and vegetables to entrees means you're also increasing your intake of powerful, disease-fighting antioxidants.
Keep high-fibre, nutritious snacks handy at all times. Choose whole-grain pretzels, low-fat air-popped popcorn, or raw nuts when you are craving something salty. Wash pieces of fruit each day so they will be easy to grab when your sweet tooth beckons. Wash and cut carrots, peppers, and raw sweet potatoes for a crunchy, guilt-free snack. For the ultimate high-fibre snack, make a customized fibre-filled trail mix using raw nuts, flavourful seeds, dried fruit, and a few extra ingredients of your own.
Request a healthy option.
When you're dining out, ask if you can substitute vegetables or fruit for the fries or chips that normally accompany your meal. At some restaurants, you can even ask to replace the croutons on your salad with high-fibre raw nuts or dried fruit. Don't be afraid to ask for a healthy option-after all, the customer is always right!
Supplement with Metamucil®.
To ensure you are reaching all of your fibre goals, eat a high fibre diet and supplement with Metamucil. Make Metamucil Capsules part of your daily vitamin routine, sprinkle Simply Clear onto the foods you are already eating, or eat Metamucil Wafers for a sweet, fibre-filled, crispy wafer on the run.
Increase your H2O.
As you increase your fibre intake, don't forget to drink more water, too. Like fibre, water is an important regulator of the digestive system. Wash your fibre down with a refreshing glass of water.
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