May/June 2005
Page 9

There are 2 kinds of dietary fibres - soluble and insoluble.

Insoluble fibres come from the walls of plant cells and are found in whole grains, dried peas, beans and lentils. Wheat bran is the richest source of insoluble fibres. Insoluble fibres speed the movement of food through the digestive tract. These fibres hold water, increase fecal bulk and contribute to regularity. This protects against constipation and intestinal disorders.

Soluble fibres form gels which absorb water. When eaten as part of a low fat diet, soluble fibres are particularly effective in controlling blood cholesterol and sugar levels. Fruits, vegetables, oat bran, oatmeal, and dried peas, beans and lentils are particularly good sources of soluble fibres.

Appetizing Way to Add Fibres to Your Diet:

• Starchy foods, particularly foods with fibre, should be the main fuel for your body. Choose whole grain breads, brown rice, baked potatoes, root vegetables, and pastas.
• Watch the amount of fatty food you eat. Too much fat may not leave room for needed high fibre foods.
• Eat more breakfast cereals made from whole grains, oats, or bran
• Eat whole fruits instead of juices.
• Experiment with brown rice. Saute 250 ml (1 cup) of rice in 5 ml (1 tsp) of oil until the kernels are toasted. Add 500 ml (2 cups) of broth, water or tomato juice. Cover with a lid and cool for 25 minutes.
• Use legumes (dried peas, beans, and lentils) as a meat alternative or as a meat stretcher. The bonus - these foods are also low in fat.
• Serve canned legumes such as kidney beans, chick peas, and pinto beans. Use them in salads or to stretch meat.
• Substitute a 398 ml (14 ounce) can of rinsed beans for .45 kg. (1 Ib) of lean ground meat.
• A raw vegetable tray can be a daily special at your table. Be sure to have the tray ready ahead of time to help cope with that "can't wait for supper" hunger.
• Raw wheat bran and oat bran can be used to make high fibre bran muffins.
• When you are eating out in a restaurant, ask for whole grain buns or bread.
• Fibre and water work together to provide a laxative effect. Drink plenty of water when you increase your fibre intake. Two or three liters (8 - 12 cups) of fluids per day are recommended. Acceptable fluids include water, juice, milk and soups, but not tea, coffee, or pop.

• apple - 1 medium
• banana - 1 small
• Bran Flakes
• bran muffin - 1 medium
• broccoli
• brown rice - 200 ml (3/4 cup)
• brussels sprouts
• carrots - 1 medium
• lentils
• oatmeal - 200 ml (3/4 cup)
• peanut butter - 30 ml (2 Tbsp)
• peanuts - 50 mL (1/4 cup)
• pear - 1
• plum - 2 medium
• popcorn - 500 ml (2 cups)
• potato - 1 medium
• strawberries - 250 ml (1 cup)
• tomato - 1 large
• whole wheat bread - 1 slice
• zucchini

• almonds - 50 mL (1/4 cup)
• com
• parsnips
• peas
• raspberries
• spinach
• wheat bran - 30 mL (2 Tbsp)

• All Bran baked beans kidney beans stewed prunes

SOURCE: Saskatchewan Health, Via, Regina Ostomy News. March/April 2004, via Inside Out On - line May/June 2005.