6 ways to get more fibre in your diet

Fibre protects you from heart disease, cancer and digestive problems. Depending on the type of fibre, it also lowers cholesterol, weight control and regulates blood sugar. The average Canadian consumes far too little. Try these six tips to get more of it.

Mix together peanuts, a high-fibre cereal such as All-Bran, and some chocolate-covered raisins. Allow yourself one handful for a sweet, yet high-fibre, snack.

• You'd never think a tiny cracker could make a difference, but one regular whole-grain cracker contains 500 milligrams of fibre.
• Ten crackers give you five grams of fibre. So next time, try spreading some peanut butter on whole-grain crackers instead of bread.

Adding kidney beans, or other legumes, is a great way to add fibre to your diet.

• How about amaranth, bulgur or wheat berries?
• Most are as simple to prepare as rice, yet are packed with fibre and flavour.
• Mix in some steamed carrots and broccoli, toss with olive oil and a bit of Parmesan or feta cheese, maybe throw in a can of tuna or 50 grams (two ounces) or so of sliced chicken, and you've got dinner.
• Or serve as a side dish to chicken or fish. Make sure all the grains you try are whole grains.

No soaking before cooking required for this side dish. A 100 gram (3.5 ounce) serving of cooked pearl barley contains 3.8 grams of fibre.

Use oatmeal in place of breadcrumbs for meatballs, sprinkle it on top of casseroles and ice cream, bake it into cookies and muffins, and add it to homemade bread and cakes.