I recently read a memorable quote from the late Dr. Denis Burkitt, a one-eyed missionary surgeon who was stationed in Africa after the second world war. “North America is a constipated nation. If you pass small stools you have to build big hospitals”. If you find this statement a bit graphic, you should hear the stories of his seminars where he would show pictures of enormous stool samples photographed in the African bush. While working in Africa he began to notice that a diet high in bulk and vegetables seemed to lower incidence of many common diseases of the western world: diabetes, heart disease and digestive problems.
This physician affectionately known as the “Bran Man“ had made a dietary observation that still rings true today, a high fibre diet means lower risk for disease. Health Canada recommends the diet provide 25-35 grams of fibre per day. The average Canadian takes in a mere 12 grams per day - not even half the recommended daily intake. It's obvious we have fallen off the roughage wagon. The main sources of dietary fibre are whole grains, fruits and vegetables and legumes. With all the talk about carbohydrates and bread making us “fat”, I fear people will begin to cut out this major source of fibre and nutrients from the diet. Some of my clients are proud to announce they have cut bread and cereal out of their diet. When asked about their bathroom habits they often report a decline in frequency, if you catch my drift. Their intentions were pure however their source of information was not. There is no need to cut out whole grain breads and high fibre cereals in the diet. One bowl of Bran Flakes or Ancient Grains cereal can rack up 5 grams of fibre or more. Whole wheat pasta, brown rice and whole wheat pitas will also help you reach your 25 gram minimum per day. In fact these high fibre carbohydrates can even help achieve and maintain a healthy weight by helping you feel full longer after meals. Fibre from whole grains is broken down much more slowly in the digestive tract than their white, refined counterparts. It's true that you should still be cognoscente of portion size, but make no mistake, whole grains have earned their place in the modern “healthy diet”.
We are at a bit of a disadvantage due to increased cost of fresh fruits and veggies during the winter however it's really no excuse. Frozen and even canned fruits and veggies can provide a good source of fibre. Most veggies and fruit will provide 2-5 grams of fibre per cup. I recommend people strive for 2 cups of veggies and at least 1 cup of fruit (2 pieces) every day. That would equate to 6 half cup “servings” of fruits and veggies which fits with the “5 to 10 a day” campaign you may have seen on tv. The real fibre force in the diet comes in a tight little package called the “legume”. This is perhaps the most challenging source of fibre to include in the diet.
In the western world legumes play a minor role on our typical menu. Most families are doing well if they plan chili once a month. Comparatively many other cultures consume beans daily as a part of their staple menu. Hummus is a middle eastern dip made from chick peas, south Americans pair together rice and beans and Mexicans made famous the refried bean. Of course you may not be able to ignore the “after effects”. Beans have earned the title “musical fruit” for good reason. It is however a small price to pay when you look at the benefits. In the short term you are less hungry and more regular. In the long term you lower your risk for heart disease, diabetes and digestive disorders. I recognize advice is only as powerful as the tools you provide to make it happen. Check the recipes section for some high fibre favorites. And for those not inclined to use a recipe you can easily boost your fibre by adding green peas, chick peas or black beans to stews, tomato sauces and salads. You can sprinkle ground flax seed, wheat germ, blueberries or bran onto cereal or into shakes. Whatever way you choose you can beat the average by doubling up on fibre.
For more information on fibre register for the upcoming seminar “Carbohydrate Savvy” on February 26 and visit our “Tips and Ideas” section for a list of High Fibre Links.