Dietary fibre is an important part of our diet that maintains health and helps to prevent disease. It's a type of carbohydrate that is not digested but remains an essential part of a healthy diet. There are two types of fibre-soluble and insoluble. Insoluble fibre is like a sponge, it absorbs water and moves solid waste out of the intestines. It's found mainly in whole grains and on the outside of seeds, fruits, and legumes. Soluble fibre is found in fruits, vegetables, seeds, brown rice, barley, oats and oat bran. It forms a gel when mixed with liquid, producing a softer stool. It also prevents and reduces the absorption of certain substances from the intestines into the bloodstream.

Adults need 25- 35 grams of dietary fibre each day, yet the majority of us only get half this amount. For children over the age of two, a simple rule of thumb is the child’s age plus 5, equals the grams of fibre needed daily. A diet rich in fibre may help to manage and protect against numerous diseases and help to promote regular bowel movements.

Constipation and Diverticulosis
Both soluble and insoluble fibres are important in helping to maintain regular bowel movements. Insoluble fibre prevents and manages problems like constipation and hemorrhoids by producing a larger softer stool that passes through the digestive system faster and more easily. In addition, complications from intestinal diseases such as diverticulosis or irritable bowel syndrome (IBS) are prevented by a diet rich in high fibre foods.

Heart Disease
Numerous studies have linked diets rich in dietary fibre with low levels of cholesterol. In particular, soluble fibre lowers fat and cholesterol absorption in the large bowel, helping to reduce LDL (bad) cholesterol. Fibre rich foods are also good sources of phytochemicals and anti-oxidants that help to lower the risk for heart disease. Blood pressure may also be lowered by eating diet rich in fibre, further helping to reduce the risk of heart disease.

Cancer
The Canadian Cancer Society recommends a higher fibre and lower fat diet to help lower the risk of cancer, especially colon and rectal cancers. Diets high in fibre are also rich in anti-cancer compounds such as anti-oxidants and phytochemicals found in fruits, vegetables and whole grains.

Diabetes
Research has shown that fibre may help stabilize and lower blood sugar levels. Both soluble and insoluble fibres delay the emptying of food from the stomach and slow the absorption of glucose into the bloodstream. A diet high in fibre may also help people with diabetes maintain a healthy body weight.

Weight Management
High fibre foods are bulky, low in calories, and take longer to chew contributing to weight loss and maintenance. Both types of fibre also help to create a feeling of fullness from meals, stabilize blood sugar and maintain energy levels. Diets high in fibre rich foods may also help to cut back on calorie dense fats and sweets by stabilizing blood sugar levels and providing a feeling of fullness.

Increasing fibre intake
To get enough fibre in your diet, include at least five servings of fruit and vegetables and at least five servings of whole grain breads or cereals daily. Take the time to read nutrition labels. Look for whole grains in the ingredients list and check out the dietary fibre content on the nutrition information label. Try not to rely on just one high fibre food such as bran to increase your fibre intake. Choose from a variety of high fibre foods to ensure you are getting both types of fibre and their individual health benefits.

The key to enjoying fibre and reaping its full benefits is to introduce fibre gradually. Add a new high fibre food every few days. In addition, make sure to consume adequate water to aid in digestion and prevent side effects such as gas and bloating. Keep your body well hydrated with 6-8 glasses of fluid daily. Include a glass of water with each meal and snack and drink extra water with coffee, alcohol and sweet or salty foods.

The following chart contains good sources of fibre:

1 Day Fibre Rich Meal Plan:

Breakfast:
• 3/4 cup oatmeal with 1 tablespoon flaxseed
• 1/2 cup fresh or frozen berries
• 1 teaspoon brown sugar
• 1 cup milk or soy milk
• Glass of water

Snack:
• 1 piece of fruit
• 4 graham wafers
• Glass of water

Lunch:
• Whole wheat tuna sandwich with tomato slices and lettuce
• Handful of carrot sticks and low fat dip
• Glass of water

Snack:
• 1 piece of fruit
• 1/4 cup almonds
• Glass of water

Supper:
• 1 cup whole wheat pasta
• 1/2 cup tomato sauce with 1/2 cup orange peppers, 1/4 cup mushrooms, 1/4 cup • • • zucchini, and 1/4 cup broccoli
• 3-4 ounces grilled chicken breast
• Glass of water

Snack:
• 3/4 cup yogurt

This day's menu supplies approximately 1860 calories and 29 grams of dietary fibre; 55% carbohydrate, 21% protein and 24% fat.