How To Incorporate High Fibre Into Your Daily Healthy Living

Did you know that whole grains can cut the inflammatory disease risk?

Researchers in the American Journal of Clinical Nutrition in June 2007 found that people who eat proper amounts of whole grains are less likely to develop rheumatoid arthritis, asthma, and other inflammatory conditions, which certainly is a good healthy living concept.

Researchers say that those who ate at least four to seven servings of whole grains per week were 35 per cent less likely to die of an inflammatory disorder than those who rarely or never ate them. This study was done on 27,300 postmenopausal women for 17 years. This is great news!

According to the Canada Food Guide, which emphasizes the use of whole grain breads and cereals, fruits, vegetables, dried beans, peas and lentils, fibre is found in plant foods. Canada Food Guide says that there is no fibre in foods of animal origin.

The average Canadian diet allows us about 15 grams of fiber per day. Researchers say that, as adults, we are to double that current intake to 30 grams of fiber per day.

By eating a fibrous diet as a lifelong healthy eating venture, this way of eating helps in the prevention and treatment of a variety of health ails, such as diverticular disease (, constipation, polyps in rectal area, heart disease, hiatus hernia, obesity and some forms of cancer.

In order to stay with the High Fibre Recommendations:

* Obtain fibre from a variety of different foods; all foods contain different amounts of fibre.

* Use “whole grain” breads, muffins, bagels and try for at least five servings per day.

* Choose “vegetables and fruit” more often, especially when it comes to dessert time. The fruit is best if eaten raw, but can be eaten both cooked and raw, and try to eat the skin as well, as it contains much of the fibre.

* For your dried beans, peas and lentils, put in soups, casseroles and salads for your soluble fibre. Lentils make a wonderful soup and salads are marvelous with feta cheese and olives. Be creative.

* Increase the fibre in your healthy eating gradually to avoid bloating, gas and any digestive upsets.

* Always remember to drink plenty of fluids per day – aim for 6 to 8 cups, which includes milk, juice, water, clear teas. Caffeine does not count as it draws fluids from the body. Drinking your fluids will help with your digestion and bowel regularity as well.

* Exercise regularly as it will help you to have regular bowel habits.

* Always read labels for fibre content on foods if possible. Check your cookbooks, and make yourself a guru on fibre rich goods. As an idea 3 grams fibre per 1/2 cup serving of recommend fibre rich foods.

We have used the Canadian Health Guide as a ruling; in fact, the American Food Guide would be similar. Make it a point of finding out all the foods that contain fibre, separate the lists into grains, fruits, vegetables, add your liquids to the list and tack it onto your refrigerator as a reminder of how to eat, amounts and servings, and help yourself into high fibre for your healthy living.

Carole-Anne Stanway has been a creative healthy recipe cook for many years. She loves to learn new living techniques as well. Learn how you too can make, create and bake many healthy recipes for healthy living at .healthyrecipes

Living on the edge.
Healthy Living
Image by Col Frankland
Luddendenfoot, in the high Pennines of Yorkshire. I lived here for some time. With a healthy disrespect for planning laws, not to mention health and safety, the people of these parts do things their way. These houses take advantage of the water’s edge of the Rochdale Canal.

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