Boost Your Fiber Intake This Summer with Seasonal Foods
Fibre is crucial for healthy aging, yet most people don’t consume enough. Canadians average just 14 to 17 grams of fibre daily, which is about half of the recommended intake. Thankfully, summer offers a bounty of seasonal produce to up your fibre intake.
Daily Fibre Goals
Adults aged 19 to 50 should aim for 25 grams (women) and 38 grams (men) of fibre daily. For those over 50, the recommendation drops to 21 grams for women and 30 grams for men. Consuming 25 to 30 grams daily can reduce the risk of heart disease, diabetes, and certain cancers.
Health Benefits of Different Types of Fibre
- Soluble Fibres: Found in oats and berries, help lower cholesterol.
- Prebiotic Fibres: Support gut health by nourishing beneficial bacteria.
- Insoluble Fibres: Aid digestion by adding bulk to stool.
Summer’s Fiber-Rich Foods
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Raspberries: In season July–September, with 8 grams of fibre per cup. Add to salads or smoothies.
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Artichokes: Available August–September, offering 7 grams of fibre each. Enjoy grilled or as a pizza topping.
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Pears: From August to September, one medium pear provides 6 grams of fibre. Try in salads or as a snack.
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Rapini (Broccoli Rabe): In season July–September with 5 grams of fibre per cooked cup. Great grilled or tossed in salads.
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Pulses: Beans and lentils, available year-round, provide between 9 to 15.5 grams of fibre per cooked cup. Perfect for salads or dips.
Incorporating these fiber-rich foods into your diet not only enhances your nutrient intake but also helps maintain overall health. Enjoy the flavors of summer while boosting your well-being!
