Are you trying to pack more fiber in your diet?

Yes we have heard it all... We need to include more fiber in our diet. There are two types of fiber from foods - soluble and insoluble fibers - and fiber containing foods have a mixture of them. As their names imply, soluble fibers dissolve and gel up in water whereas insoluble fibers do not.

It is recommended for an average adult to consume about 25-38 grams of total fiber (both found in food or in isolated form) every day.

But WHY do we need so much fiber and HOW do we easily do that?

• Fiber promotes a sense of fullness. Fiber slows down the rate of digestion so foods stay longer in the stomach. The presence of food stimulates the stomach to signal the brain to release hormones to tell you that you are full. 
• Fiber promotes bowel regularity. Fiber adds volume to stools. When your guts sense a distention, it signals your brain to tell you to use the washroom.
• Soluble fiber lowers blood cholesterol and helps control blood sugar levels. Think of the gelled up fiber as a sponge that traps dietary cholesterol and sugar so they are not absorbed effectively by your body. This prevents an upsurge of blood sugar level after a meal. 

Tips to pack more fiber in your diet

1. Choose whole grains. Choose grains with seeds intact such as lentils, beans, brown rice, barley or quinoa. Since the seeds are intact, they have higher vitamins and fiber values. If you have to choose pre-packaged foods, look for words such as "high source of fiber" - Canadian regulations require that the food contains at least 4 grams of fiber per serving to bear such claim.
2. Include fruits and/or vegetables in your snacks. Fruits can be quick snack bites. Personally I like banana and apple because they are convenient (Just bite!). You can also cut up and pre-portion different fruits and vegetables in a cup or ziplock bag for on the go. If you have time to sit down, enjoy your vegetable with a hummus dip! 
3. Make a smoothie. This is a convenient way to up your fiber! Choose any fruits and/or vegetables. Add ice or milk or yogurt as your base. You can create any combination with smoothie, you just need to be creative!
4. Try nuts and seeds. Hazelnuts, flaxseeds and sunflower seeds contain fibers and protein,  Choose unsalted seeds to limit the amount of salt. Sprinkle them on your yogurt, oatmeal, salad or enjoy a handful of them.

Try this Green Lentil Power Smoothie made with lentils, kale, cucumber, apple and banana to pack in all those fibers! (Recipe by Canadian Lentils)

Ingredients
Medium cucumber - half, chopped
Kale - 1 cup (250ml), spines removed
Split red lentils - 3/4 cup (175ml), cooked/canned
Apple - 1, chopped
Medium banana - 1
Water - 1/2 cup (125ml)
Crushed ice - 3/4 cup (190ml)
Greek yogurt - 1/2 cup (125ml)
Honey - 3 Tbsp (45ml)
Lemon juice - 3 Tbsp (45ml)

Directions
1. Place ingredients into a blender and puree until smooth
2. DRINK UP!