FIBRE is a substance found in plant foods (vegetables, fruits, salad, whole grains, oats etc).

Most people these days eat much less than the recommended 25-35 grams of fibre per day.

But getting enough dietary fibre is important for health and weight control.

Fibre helps to keep our bowel movements regular and ward off certain diseases.

Carcinogens in our intestines bind to it and move through our colon more quickly than they otherwise would, reducing our risk of colon cancer.

Fibre also helps transport cholesterol out of our body reducing our risk for heart disease.

Fibrous foods make you feel fuller quicker as they can take longer to eat.

Generally we have to chew — foods like apples for example — for longer, which gives our brain time to get the signal that we are full.

They also stay in our stomach for longer than other foods we eat, slowing down our rate of digestion and keeping us feeling full for longer.

Due to its higher fibre content, a single serving of whole grain bread can be more filling than two servings of white bread.

Fibre also moves fat through our digestive system faster so that less of it is absorbed.

One of the keys to successful weight loss is controlling hunger, so having fibre as a component of your diet is a must.

Fibre tends to have fewer calories in comparison to other foods of the same volume or weight.

It is important to get a variety of foods and good sources of all carbohydrates, proteins and fats into your diet.

Here are some recommendations for getting enough fibre into your daily diet: n Start your day off right. Oatmeal and high-fibre, whole grain breakfast cereals are good sources of fibre.

Wholegrain cereals are made with the complete grain kernel.

Cracked wheat is also made from the complete kernel, but don’t be misled by wording like 100 per cent wheat or multi-grain.

Don’t be misled by colour, either.

Most wheat bread is almost identical to white bread except that caramel colouring has been added to make it look more natural.

These refined grains, just like white rice and those used to make white bread and sugary breakfast cereals have had most of their fibre and nutrients stripped away.

They turn into blood sugar (glucose) as soon as we eat them, like sugar itself, they cause a spike in our insulin level, which makes us store more fat.

n Try sneaking fibre into meals or recipes, good sources of fibre are lentils, split peas, and beans.

n Add crushed bran cereal, unprocessed wheat bran, or ground flaxseed to baked products such as healthy muffins, casseroles, cakes etc.

n Use bran products as a crunchy topping for casseroles, salads, or cooked vegetables.

n Substitute whole grain flour for half or all of the white flour when baking bread.

n Eat more vegetables and fruits, they are excellent sources of fibre, try not to overcook them and when possible, leave the skin on.

Why not snack on veggies or whole grains too?

n Drink plenty of water and stay well hydrated.

Fibre absorbs water, so when you increase your fibre intake, it is important to drink more water as well.

n Lastly, eat slowly. Eating too much, too fast, can lead to an upset stomach.

n Start increasing your fibre intake by a few grams per day until you work up to your goal.