In season July through September, raspberries deliver a hefty 8 g of fibre per one cup.KELSEY MCCLELLAN/The New York Times
Fibre is one of the most powerful, evidence-based nutrients for healthy aging, yet it’s one that most people consistently under-consume.
According to Health Canada, Canadians get, on average, 14 to 17 grams of fibre per day – roughly half the amount recommended for adults.
That’s not enough to fully reap fibre’s impressive health benefits.
The good news: summer is a great time to increase your daily fibre intake by taking advantage of seasonal produce and plant-forward meals.
Here’s a quick primer on dietary fibre, plus simple ways to add this season’s fibre-rich foods to your summer meals.
How much fibre to aim for each day
The Canadian and U.S. Dietary Reference Intakes for fibre, released in 2002, advise that adults ages 19 to 50 consume 25 g (women) and 38 g (men) of fibre each day. Older women and men are recommended to include 21 and 30 g, respectively, in their daily diet.
Since 2002, strong evidence has shown that consuming at least 25 to 30 g of fibre a day is tied to meaningful reductions in the risk of heart disease, stroke, Type 2 diabetes, colorectal cancer and premature death.
In 2023, the World Health Organization updated its carbohydrate guidelines, recommending that adults include at least 25 g of naturally occurring dietary fibre in their diet each day.
For many Canadians, this means upping one’s daily fibre intake by at least 10 g.
How fibre protects health
Fibre isn’t a single nutrient. It’s a diverse group of non-digestible carbohydrates, with different types having distinct properties that influence their health effects.
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Soluble gel-forming (viscous) fibres found in psyllium, oats, barley, apples, pears and berries can help lower LDL cholesterol and mitigate post-meal rises in blood glucose and insulin.
Prebiotic fibres feed beneficial gut microbes. When gut bacteria ferment these fibres, they produce short chain fatty acids, compounds that support immune function, strengthen the gut barrier and reduce inflammation.
Artichokes, garlic, onion, asparagus, dandelion, bananas, lentils, kidney beans, chickpeas, cooked and cooled potato and pasta, cashews and pistachios are good sources of prebiotic fibres.
Insoluble fibres in wheat bran, flaxseed, whole grains, nuts and seeds add bulk to stool and promote regularity.
Add the following local in-season foods to your summer menu. Doing so will increase your intake of a variety of fibres, as well as other essential nutrients and protective phytochemicals.
One medium pear (180 g) serves up 6 g of fibre.Christopher Katsarov/The Globe and Mail
Raspberries
In season July through September, raspberries deliver a hefty 8 g of fibre per one cup.
They’re also an excellent source of polyphenols, plant compounds with antioxidant and anti-inflammatory properties thought to support cardiovascular, brain and gut health.
Toss fresh raspberries into leafy green salads, blend them into a refreshing smoothie or add them to yogurt bowls and overnight oats. Enjoy them for dessert paired with a square of dark chocolate.
Artichokes
Globe artichokes, available August through September, provide a mix of fibres including prebiotic inulin, soluble gel-forming fibre and insoluble fibres.
One medium artichoke supplies 7 g of fibre; one half-cup of artichoke hearts contains 5 g. What’s more, this vegetable also contains plenty of folate, a B vitamin that makes and repairs DNA in cells.
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Include artichoke hearts on a grilled vegetable platter. Add them to a homemade pizza or summer pasta. Enjoy steamed artichoke leaves as an appetizer with a yogurt-based lemon dipping sauce.
Pears
In season August and September, pears outrank most types of fruit (except raspberries and blackberries) when it comes to fibre. One medium pear (180 g) serves up 6 g of fibre, including 1.5 to 2 g of cholesterol-lowering soluble fibre.
Toss diced pear into a spinach or arugula salad or stir some into oatmeal or overnight oats. For dessert, try grilled pear topped with yogurt, lemon zest and toasted almonds.
Or enjoy a pear with a small handful of nuts for a satisfying midday snack.
Rapini (broccoli rabe)
This leafy green vegetable, in season July through September, provides 5 g of filling fibre per one cup cooked, along with 200 mg of well-absorbed calcium. And it’s an exceptional source of beta-carotene and brain-friendly lutein.
Try grilled rapini dressed with lemon juice and olive oil. Add chopped cooked rapini to a white bean salad, or toss it into a pasta salad with cherry tomatoes.
How this dietitian packs fibre into her balanced diet
Pulses
While lentils, chickpeas, black beans, kidney beans and fava beans are available year round, they are nutrient- and fibre-rich Canadian crops grown mainly in Saskatchewan, Alberta, Manitoba and Ontario.
One cup of cooked pulses serves up 9 to 15.5 g of fibre, depending on the type. Plus, they’re an outstanding source of plant protein, folate, magnesium and potassium.
Include beans in leafy green salads, toss lentils into whole grain salads or add chickpeas to Greek salad. Make a mixed bean, chickpea or lentil salad to serve as a side dish at a backyard barbecue.
Try grilling black-bean burgers. Make hummus or a white-bean dip to serve with crudités.
Looking for pulse recipes and cooking tips? Check out www.pulses.org/nap
Leslie Beck, a Toronto-based private practice dietitian, is director of food and nutrition at Medcan.
