It's no surprise that Canadians consistently have inadequate dietary fiber intakes.
The Western diet, rich in processed foods and fast foods results in a deficiency of whole foods, so that fiber intake falls far short of the recommended 25 g per day for women and 30 to 38 g for men.
When you consider that the benefits of fiber include blood sugar stabilization, weight maintenance and heart and intestinal health, it seems important to try and fill the gaps.
Fiber comes in two main forms: "soluble" and "insoluble".Both are necessary for optimal health.
Insoluble fibresfound in fruits, vegetables and whole grains, do not dissolve in water and add bulk that helps food move through the digestive system, promoting regularity and accelerating waste elimination.
Soluble fibersfound in chia seeds, barley and black beans, can trap dietary cholesterol and fats and transport them to the intestine without being assimilated. They help you feel fuller for longer, making it easier to maintain a healthy weight. They are also excellent for nourishing the gut's beneficial bacteria, which has many benefits.
If you're having trouble increasing these food sources, look for supplements that provide various forms of soluble and insoluble fibre at your local natural health products store.
When you take fibre supplementsdon't forget to increase your intake slowlyover a week or two, to allow the body to get used to the increase. Too rapid a change can cause bloating and unpleasant gas.
Talk to a health professional about the fiber supplement that's right for you.
The informative guide to the seven nutrients most often missing in the diets of Canadians, according to Health Canada :
