Dietitian Sounds Alarm on Widespread Fibre Deficiency in Canadian Diets
Registered dietitian Nishta Saxena has issued a stark warning regarding the nutritional habits of the general population, stating that most individuals are not consuming nearly enough dietary fibre. This essential nutrient, crucial for digestive health, weight management, and chronic disease prevention, is often overlooked in modern diets dominated by processed foods.
The Two Critical Types of Fibre and Their Health Benefits
Saxena emphasizes that there are two primary types of fibre, each with distinct roles in maintaining bodily functions. Soluble fibre, found in foods like oats, beans, and apples, dissolves in water to form a gel-like substance. It helps lower blood cholesterol and glucose levels. Insoluble fibre, present in whole grains, nuts, and vegetables, does not dissolve; instead, it adds bulk to stool and facilitates its passage through the digestive system, preventing constipation.
"Both types are indispensable for a balanced diet," Saxena asserts. "Neglecting one over the other can lead to significant health complications over time."
Recommended Daily Intake and Practical Dietary Adjustments
According to Saxena, adults should aim for a daily intake of 25 to 38 grams of fibre, depending on age and gender. However, studies indicate that the average person consumes only about 15 grams per day, falling woefully short of this target. To bridge this gap, she recommends incorporating more whole foods into daily meals.
- Start the day with a high-fibre breakfast, such as oatmeal topped with berries and nuts.
- Choose whole-grain alternatives like brown rice, quinoa, or whole-wheat bread over refined options.
- Snack on raw vegetables, fruits, or a handful of almonds instead of processed snacks.
- Add legumes, such as lentils or chickpeas, to soups, salads, and main dishes.
Saxena notes that increasing fibre intake gradually is key to avoiding digestive discomfort, and adequate water consumption is essential to help fibre function effectively. "Small, consistent changes can dramatically improve your fibre consumption and overall health," she advises.
The dietitian's insights come amid growing concerns about rising rates of obesity, diabetes, and cardiovascular diseases, all of which are linked to poor dietary habits. By prioritizing fibre-rich foods, individuals can take a proactive step toward enhancing their long-term wellness and reducing the risk of chronic conditions.
