Higher Fibre Diet

What is fibre?

Fibre is a nutrient found in all plants. Unlike many other nutrients found in foods, fibre is not digested by the body. In a sense, fibre just goes through the digestive system. But this is why fibre is good for you. It helps clean out your digestive system.

There are 2 types of fibre: soluble and insoluble. All foods that have fibre have some of each type.

Good reasons to follow a high-fibre diet

Insoluble fibre is good for the digestive system. It helps make your stool (poo) soft and bulky. This helps prevent constipation. Insoluble fibre is found in whole wheat products, corn bran, and flax seeds. It is also in some vegetables and fruit.

Soluble fibre is good for the heart and blood circulation system. It may help lower blood cholesterol and help control blood sugar levels. Soluble fibre is found in fruits and vegetables. It is also in oat bran and oatmeal, barley, psyllium, and legumes.

Fibre can also help with weight control.

When adding fibre to your diet, increase the amount slowly. It takes a little time for your body to get used to the extra fibre.

Foods that have fibre are usually rich in other nutrients as well.

Recommended daily fibre by age group

When choosing high-fibre foods, do not worry about the specific type of fibre. Many foods are high in both soluble and insoluble fibre. It is more important to eat high-fibre foods.

What to look for on food labels

For fibre, food labels are marked like this:

• Source of Fibre: product with at least 2 g of fibre per serving.
• High Source of Fibre: product with at least 4 g of fibre per serving.

Higher-fibre grain products

Canada's Food Guide recommends:

• 3 to 6 servings of grain products per day for children.
• 6 to 7 servings of grain products per day for teenagers.

Start your day with a higher-fibre breakfast cereal. Look for cereals with "bran" or "fibre" in the name.

• Add some fruits to your cereal, such as strawberries, raspberries, or blueberries.
• You can add 1 to 2 tablespoons of unprocessed wheat bran to breakfast cereal.
• Add bran cereal or unprocessed wheat bran to muffin, pancake, and waffle mixes.
• Switch to whole grain flour. At first, switch half the flour from white to whole wheat. This will help you get used to the difference in taste and texture.
• Switch to whole grain breads and pastas.

Here is some advice to follow when choosing grain products

Higher-fibre vegetables and fruits

Canada's food guide recommends:

• 4 to 6 servings of fruits and vegetables per day for children
• 7 to 8 servings of fruits and vegetables per day for teenagers

Here are some ideas on better fruit choices

Fruits and vegetables are very important in all healthy diets. There are no fruits and vegetables that should not be eaten, but high-fibre choices are better. Fruit and vegetable juices should be limited since they have very little fibre.

Raspberry-flax smoothie recipe

Fresh fruit smoothies are a great way to add more fibre in your diet. Adding flaxseed gives extra fibre. Try making this at home for breakfast. This recipe has 5 g of fibre per serving. Option: add other fruits, such as pear with the skin.

Mix in a blender and serve:

• 1/2 cup (125 ml) of milk
• 6 oz (175 g) plain vanilla yogurt
• 1/2 cup (125 ml) frozen raspberries
• 1 tablespoon (15 ml) flaxseed

Here are some ideas on better vegetable choices

Fruits and vegetables are very important in all healthy diets. There are no fruits and vegetables that should not be eaten, but high-fibre choices are better. Fruit and vegetable juices should be limited since they have very little fibre.

Higher-fibre meat alternatives

Canada's Food Guide recommends:

• 1 to 2 servings of meats and alternatives per day for children.
• 2 to 3 servings of meats and alternatives per day for teenagers.

Although meat is not a high source of fibre, many meat alternatives are. Meals that combine meat with vegetables have more fibre than meat alone.

• Nuts and seeds should not be offered to children under 4 years of age.
• 1 tablespoon of peanut butter has 2.7 grams of fibre. Spreading peanut butter thinly on a whole wheat cracker can help increase fibre.
• Add beans such as black beans, garbanzo beans, or kidney beans to meals.

Here is some advice to follow when choosing legumes, nuts, and seeds

Milk and dairy products

Canada's Food Guide recommends:

• 2 servings of milk and dairy products per day for children under the age of 9 years.
• 3 to 4 servings per day for children 9 years and older and teenagers.

It is important to eat dairy foods, but they are not high in fibre.

Higher-fibre snacks

General tips for getting more fibre and eating a healthy diet

• Use whole wheat flour with or instead of white flour. Add wheat bran to pancake, cookie, or muffin mixes.
• Use wheat germ, whole wheat bread crumbs, or ground nuts to coat chicken and fish.
• Add dried fruit to yogurt and hot and cold cereals.
• Although dairy products are not high in fibre, they are still an important source of nutrients. Continue to make these foods part of your child's diet.
• When having pasta sauce, add extra high-fibre vegetables. Use whole wheat pasta.
• Make vegetable and bean soups. Try adding bulgur or barley instead of pasta.
• Experiment with new higher-fibre foods; for example, chili, nachos with re-fried beans, and burritos.
• Snack on raw vegetables, fresh and dried fruits, or popcorn (for children over 4 years of age).
• Limit sugary, high-fat, and processed foods in your diet.

When cooking

Add bran cereal, natural bran, and chopped nuts to stews, casseroles, thick soups, and ground meat. When coating meat, use bran cereal and whole wheat bread crumbs.

For dessert

Sprinkle bran cereal or low-fat granola (nut-free granola for children under 4 years of age) over pudding, ice cream, or cereal. Or add chunks of your favourite fresh fruit.

When snacking

Try fresh fruit or raw vegetables such as carrots or broccoli. For children under 4, cut fruit into small pieces and cook vegetables before serving.

Remember

• Increase fibre content slowly to prevent bloating and gas.
• Offer plenty of fluids.
• As you increase fibre in your diet, you have to increase the amount of fluid you drink.
• Lack of exercise can lead to constipation. Make sure your child gets plenty of exercise.

Meal ideas

Breakfast

• Your child's favourite cereal sprinkled with natural bran or bran flakes
• Whole wheat toast with thinly spread peanut butter
• Fresh fruit
• Yogurt with fruit
• Smoothie with ground flaxseed
• Oatmeal

Lunch

• Sandwiches using whole wheat bread or bun. For example, try turkey, lettuce and tomato, or peanut butter and jam on whole wheat bread.
• Chili, minestrone soup, or black bean soup. Puree the soup for children under 4 years old.
• Whole wheat pasta
• Raw vegetables and dip: for children 4 years of age and older.
• Plain popcorn: for children over 4 years of age.

Dinner

• Chicken fingers or fish sticks coated in wheat germ, bran cereal, or whole wheat bread crumbs
• Whole wheat pasta with tomato sauce
• Sweet potato with the skin
• Side serving of cooked vegetables
• Baked beans or chili made with beans. Puree this for children under 4 years of age.
• A whole wheat dinner roll can be served with the meal to boost fibre intake.

Write down other ideas you have here: