Fibers are essential to our health. They are well-known for their role in the regulation of intestinal transit. They also help controlling appetite, glycemia (blood sugar levels) and cholesterol levels. A diet rich in fibers can contribute to healthy weight management and prevent cardiovascular diseases. So, find ways to eat more fibers! GOOD TO KNOW: Women and men between the ages of 19 and 50 should have a daily intake of 25 to 38 g, respectively. Yet, most Canadians consume less than half these quantities. 5 Tips to Increase Your Fiber Intake 1. Eat your breakfast It is proven that the fiber intake of those who eat breakfast is higher. Breakfast is not a meal to overlook! Many foods that are rich fibers, such as bran cereals, whole grain breads and oat are in fact naturally eaten in the morning. 2. Eat whole wheat cereal products Pasta, bread, quinoa, bulgur, whole wheat couscous, buckwheat, hulled barley, brown rice, popcorn… Read the ingredient list well and make sure that “whole grain” or “whole wheat” is on top of the list for a higher fiber intake. Besides, you should always check the list of ingredients! GOOD TO KNOW: Here’s why you should prioritize whole grains! 3. Fill half your plate with vegetables and fruits Fruits and vegetables are always a good source of fibers! 4. Prepare des meals with legumes Whether it’s in a salad, curry, chili, or dessert, legumes are super versatile. And they’re fille with fibers too! 5. Eat nuts and seeds as a snack for more fibers Feeling a bit peckish? Combine a handful of nuts with a fruit for a nutritious and filling snack that’s rich in fibers!
