Choose Fibre-Rich Foods

by Catherine King MSc. CSCS

Fibre isn’t a particularly sexy topic, and when it comes to health habits you probably have not given much thought to habits related to fibre consumption. Unless, of course, you have been feeling a little backed up, but, besides constipation, there are a lot of other reasons to focus on fibre. 

An adequate fibre intake is associated with lower: 

• · Weight
• · Blood Pressure
• · Blood Sugars
• · Cholesterol

And lower risk of developing or dying from:

• · Type II Diabetes
• · Strokes
• · Breast Cancer
• · Colon Cancer

There are two types of dietary fibre; soluble and insoluble. 

Soluble fibre is thick and gel-like as it moves through the intestines, slowing digestion and trapping fats. The slower digestion helps control blood glucose, while the trapping and removal of fats lower cholesterol levels.

Sources of soluble fibre:

• · Oats
• · Barley
• · Beans
• · Lentils
• · Some fruits 
• · Some vegetables 

Insoluble fibre softens stools, keeping the system moving. 

Sources of insoluble fibre:

• · Whole grains
• · Wheat bran
• · Beans 
• · Lentils
• · Some vegetables
• · Some fruits

To ensure the health benefits of both fibre types, eat a variety of fibre-rich foods. As an added bonus, you will eat less since fibre is filling. 

The recommended amount of fibre required each day will depend on your gender and age. Here are the recommendations for adult men and women:

• · Men 19-50 years old, 38 grams
• · Men 51 and over, 30 grams
• · Women 19-50 years old, 25 grams
• · Women 51 and over, 21 grams

Consuming adequate amounts of fibre every day has obvious health benefits, but how do we align our everyday behaviours with this goal? 

Here are some options to add more fibre to your diet:

• · Swap out a glass of juice for a whole piece of fruit or vegetables
• · Leave the peel on fruits and veggies when possible
• · Add berries or dried fruit to yogurt or cereal
• · Swap your banana chocolate chip muffin for a raisin bran muffin
• · Choose whole-grain bread instead of white
• · Substitute white pasta or white rice with whole wheat pasta or brown rice
• · Add beans and lentils to chilli, soups, and casseroles
• · Add flaxseeds to your smoothie or cereal

Focusing on the process and system rather than the end result allows us to continuously refine. Rather than thinking you need to completely change how you eat and trying to make an unrealistic huge change, aim for slightly better and not perfection. When making a food choice look for an option that is a little bit better. Compare the food labels; which product is a better source of fibre and has less sugar? Think of ways to improve the fibre content and nutrient values of the foods you already eat and enjoy. 

• When creating new habits remember to:
• · Make it obvious and visible
• · Make it easy and change the environment to support the changes
• · Make it satisfying and feel good about it

You may have heard the story of Brailsford’s marginal gains and the success of the British Cycling team when they sought to improve almost everything by 1%. For the cycling team, marginal gains lead to Olympic Gold. For you, marginal gains will move you closer to being the person you want to be. Remember good enough can be great. 

If you have any questions regarding nutrition coaching and behaviour change, contact Catherine at catherine@westcoastconditioning.ca 

Resources:

Clear, J. (2018). Atomic Habits: An easy & proven way to build good habits & break bad ones. New York, New York: Penguin Random House.

Focus on fibre. (2018, October 31). Retrieved February 11, 2021, from https://www.unlockfood.ca/en/Articles/Fibre/Focus-on-Fibre.aspx

Getting more fibre. (2019, February 15). Retrieved February 11, 2021, from https://www.unlockfood.ca/en/Articles/Fibre/Getting-More-Fibre.aspx

Tello, M. (2019, June 04). Fiber-full eating for better health and lower cholesterol. Retrieved February 09, 2021, from https://www.health.harvard.edu/blog/fiber-full-eating-for-better-health-and-lower-cholesterol-2019062416819