1. Fibre Presented by Andrea Morley

2. Melodie Champion Andrea Morley MEET YOUR PRESENTERS!

3. Safety First! Consult your doctor before changing your diet or exercise routine.

4. Fibre What? Why? How much? How?

5. Fibre: What is it? Carbohydrate Indigestible 2 calories/gram Found naturally in foods 2 Types Soluble Insoluble

6. Why do I need fibre? “Broom” for digestive tract; regularity Keeps us feeling full; weight loss Fruit & veggie fibre can help reduce cholesterol Controlling blood sugar spikes

7. Soluble vs. Insoluble Soluble Attracts water, forming a gel Slows digestion Maintains fullness Adds bulk to stool Insoluble Does not attract water, pass through GI tract intact Speed up digestion Laxative effect Adds bulk to stool

8. Sources of Fibre Soluble: Oats Lentils, beans Fruit (apples, oranges, pears, berries, avocados) Nuts Veggies (celery, carrots, cucumbers)

9. Sources of Fibre Insoluble: Whole grains Brown rice, bulgur, couscous Vegetables (zucchini, celery, broccoli, cabbage, leafy greens, root veggies)

10. Recommended Amounts 21-35 grams Average: ~15g (not enough!) Aim for both soluble and insoluble More or less depending on: Age Weight Health Source: www.eatrightontario.ca

11. How to get More Sprinkle chia seeds, nuts, berries on oatmeal/yogurt Extra serving of veggies at lunch/dinner Pick a fibre-full snack twice per day Add some bran cereal to your favorite cereal Switch to whole grain products Add beans, quinoa, brown rice to soups & casseroles

12. Too much Fibre? Cramping Constipation Diarrhea Bleeding Excess gas Malabsorption of nutrients

13. Increasing Fibre Ensure some comes from vegetables and fruit Increase fibre slowly Consume plenty of water Exercise regularly, especially walking

14. Fibre Supplements Try not to rely on them, use in moderation Look for low-sugar options Choose options with <10g fibre/serving If needed, talk to doctor May be other underlying issues

15. Thank You!