We all like the idea of eating more fibre (and enjoying it), but the truth is, sometimes we just have to sneak it in.
Canadian adults should aim for at least 21 to 38 grams of fibre per day, Health Canada notes, but the reality is most adults only get half this amount, says registered dietitian Nicole Osinga of Oshawa, Ont.
"We need fibre for gastrointestinal regulation, but fibre also plays a role in keeping us satiated and also brings some heart healthy benefits," she says.
There are two types of fibre: soluble fibre is found in things like oats, legumes and flaxseeds, and acts like a sponge in our gastrointestinal (GI) tract, adding bulk to our stool and slowing down digestion in general. Insoluble fibre, on the other hand, is commonly found in fruit and vegetable skins and whole grain bran, Osinga adds. "Insoluble fibre will pass through the GI tract, without being absorbed, speeding up movement in the bowel."
Some of the best foods that are full of fibre include everything from apples to spinach to whole grains.
And these days, it seems like fibre can be added to just about anything. From granola bars to bread to cereal, it is important to watch out for labels that say "added fibre."
"Most processed fibres don’t have as much benefit as whole, intact fibres that naturally occur in foods," she says.
In the slideshow below, Osinga shows us seven easy ways to sneak in more fibre to your diet. Let us know your tricks below: