10 ways to increase fibre in your diet
- Start slowly, add a little each day and build up to the recommended level. Simultaneously, add more water to your diet.
- Eat vegetables and fruit raw whenever possible. Boiling them too long, for example can cause up to one-half of the fibre to be lost in the water. Steam or stir-fry them if you have to cook.
- Pureeing doesn’t destroy fibre, but juice does not have the fibre of the whole fruit if the pulp has been strained away.
- Always start your day with a bowl of high-fibre cereal one that has five or more grams per serving.
- Put fresh fruit on top of your high-fibre cereal to add another 1g or 2 g of fibre to your daily intake.
- Choose whole-wheat pasta or brown rice over the white variety.
- Add beans to salads, soups and stews.
- Add bran cereal to muffins, breads and curries. Substitute oat bran for one-third of the all-purpose flour in baking.
- When you eat out, ask for fresh fruit instead of dessert.
- Have fruit or fresh vegetables for between-meal snacks instead of chips and lollies.
Here’s a sample daily menu that will definitely provide you with tons of fibre: Breakfast: Whole-grain cereal with fresh fruit, juice and milk.
Snack: Pear or apple with skin.
Lunch: Turkey on whole wheat and an apple with its skin.
Snack: Tuck into 3 cups of air-popped popcorn.
Dinner: Salmon, baked potato with its jacket, cup steamed broccoli and frozen yoghurt with blueberries.