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Importance of fiber

2 questions
Q: I started to eat whole grain only about 18 months ago, and I'm experiencing a lot of gas. Now i can not live without digestive enzymes, which i do not want to depend on for the rest of my life. What shall i do? - CM
A: Good for you for eating more whole grain foods. Your body will thank you for all the goodness you’re getting. I’m not clear as to what the “digestive enzymes” are you mention. I’m assuming it’s some type of supplement?
When you increase your whole grain intake (which probably means your fibre intake has also gone up), it’s important to do it gradually. Otherwise your system will experience fibre overload. Remember to drink lots of fluids too (water, milk, juice) which will help your body cope with the extra fibre.
Whole grains contain health-promoting phytonutrients such as antioxidants, lignins, and plant sterols. Whole grains include whole grain bread (whole wheat bread in Canada can have about 70% of the wheat's germ removed), whole oats/oatmeal, whole grain corn, brown and wild rice, whole rye, whole grain barley, bulgur, triticale, buckwheat, millet, popcorn and quinoa.

A few ideas on ways to eat whole grains:
• Have oatmeal or other whole grain cereals for breakfast. Be sure to include milk.
• Choose whole grain bread including rolls, bagels, tortillas and pita bread for sandwiches or wraps.
• Try whole grain pasta instead of regular pasta.
• Use whole grain couscous, bulgur, barley, brown rice or quinoa in salads.
• Add barley, brown rice or whole wheat pasta to soups.
• Try brown rice instead of white rice or mix them half and half.
• Use millet or bulgur in tabbouleh.

If your problem continues, please discuss it with your family doctor. It may be a symptom of something else.

- Zannat Reza


Q: For the past couple of months, I have been feeling bloated at most times with some gaz, especially after eating. I've had this feeling even on occasions where I haven't had much to eat. Are there any kinds of foods that I could eat that could help me clean out my digestive system or help me eliminate this feeling? Perhaps with high fiber content? - iza_wildfire
A: I would recommend setting up an appointment with your family doctor to find out if this is a symptom of anything that may be serious.

If you’re looking for ways to increase your fibre intake, here are a few suggestions:
• Enjoy 1-2 servings of vegetables and fruit with every meal.
• Go for whole vegetables and fruits, which are higher in fibre than juice.
• Choose whole grain breads that contain at least 2 grams of fibre in every slice.
• Start your day with a high fibre cereal that packs 4 grams of fibre in every serving.
• Serve up your morning cereal with fresh or frozen berries.
• Boost the fibre power of your chili with chickpeas or kidney beans.
• Add lentils or cooked beans to soups, casseroles, or salads.
• Add dried fruits, nuts or seeds to yogurt, salads, or muffins.
• Add crushed bran cereals to pancakes, cookies, muffins and breads.
• Sprinkle bran cereal on yogurt or applesauce.

Many people only get half the amount of fibre needed to be healthy. To take advantage of the goodness of fibre, women should try to get 25 grams of fibre every day, while men should aim for 38 grams each day.

Most of the fibre we eat comes from grain products like whole wheat breads, oat or bran cereals and whole wheat pasta. Fruits, vegetables, beans, legumes, lentils and chickpeas are also great ways to get fibre.

Be sure to drink lots of fluids, e.g. water, milk and juice, otherwise your system might get a fibre overload!

- Zannat Reza


 
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