Increase your fibre

Tips/Foods to maximize fibre: 

• Add ground flax seeds to smoothie, on yogurt, on porridge 

• Include whole grain bread and pasta instead of refined white bread (at least 50% of time)

• Add brown rice, or other whole grains instead of white rice. If this is new you can start with 50% white rice and 50% a whole grain rice/other whole grain and slowly start to increase the amount of the whole grain rice until 100%. 

• Replace 50% of your meat sauce or chili with lentils and/or beans (kidney beans, black beans, chickpeas etc).

• Enjoy fruits and vegetables with your snacks such as carrot sticks, peppers, cucumber, sliced oranges, apples or berries.

• Eat whole fruit more often than fruit juice 

• Top your salad with nuts and seeds, roasted chickpeas 

• Enjoy a bean-based dip instead of a cream-based dip (i.e. hummus instead of a creamy artichoke dip)