This tip is to inspire you to add fibre to your daily diet. Many Canadian women fall short of the recommended 25 grams/day (38 grams for men). Fibre promotes optimal health and even helps in weight loss by keeping you feeling fuller for longer!

Here are 30 easy ways you can fibre up with fruits, veggies, grains or beans:

1. Wake up to a bowl of bran cereal with low fat milk.
2. Eat an apple with the skin on, to retain a third of its fibre.
3. Make a sandwich on whole grain bread and stuff it with greens, roasted peppers and tomatoes.
4. Pack a pear in your lunch for five delicious grams of fibre.
5. Eat the skin of baked potatoes for 4 grams of fibre.
6. Sprinkle a tablespoon of ground flaxseed on anything for an instant 2-gram boost.
7. Add wheat bran, oat bran or crushed bran cereal to your baking.
8. Eat the fruit rather than drink the juice. It takes 13 cups of apple juice to get the fibre of one whole apple!
9. Top a casserole with crushed whole grain cereal instead of bread crumbs.
10. Toss a can of beans into your salad.
11. Serve low-fat hummus dip with raw veggies and whole grain crackers/pita.
12. Snack on a handful of dried mango, apricots or cherries.
13. Switch to brown rice for about 4 1⁄2 times more fibre than white.
14. Give barley a go.
15. Shop for a breakfast cereal with 4 grams or more of fibre per serving.
16. Use beans in soup.
17. Look up a new recipe that includes amaranth, quinoa or bulgur.
18. Switch to whole-wheat noodles for your pasta dish.
19. Include one veggie or fruit with every single meal or snack.
20. Go vegetarian one night. Try a bowl of vegetarian chili that fills half a day’s fibre requirement.
21. Make a stir-fry with three different bright-colored veggies.
22. Make lean ground chicken meatballs substituting breadcrumbs with oat bran.
23. Toss a cup of frozen peas to any meal.
24. Make a one-dish, meat-and-veggie meal.
25. Eat a handful of nuts like almonds or walnuts.
26. Whip up a low-fat yogurt fruit smoothie using fresh or frozen berries.
27. Warm up to a bowl of lentil soup.
28. Eat at least one green veggie and one orange veggie each day.
29. Try scrambled egg sandwiches on whole wheat bread.
30. Enjoy the simple goodness of sweet fresh berries for dessert.

Courtesy of University of the Fraser Valley website.