26 painless ways to add more fibre to your diet

Virtually every weight-loss program welcomes “good carbs” as part of a healthy, lean, long-term diet. “Good carbs” refers to complex carbohydrates, foods like whole grains, nuts, beans, and seeds that are composed largely of complex sugar molecules requiring lots of time and energy to digest into the simple sugars your body needs for fuel.

One of the biggest benefits of foods rich in complex carbs is that they also contain large amounts of fibre. Fibre, in basic terms, is the indigestible parts of plant foods. It is the husk on the grain of wheat, the thin strands in celery, the crunch of the apple, the casings on edible seeds. Fibre protects you from heart disease, cancer and digestive problems. Depending on the type of fibre (there is more than one!), it lowers cholesterol, helps with weight control, and regulates blood sugar.

Bottom line: This is one nutrient you don’t want to miss. And that was before so many people started cutting carbs for weight loss, without realising they were also cutting out healthy dietary fibre. Here’s how to sneak “good carbs” and extra fibre into your daily diet with a minimum of effort.

Ideally, aim for a whole grain, unsweetened cereal with at least 4 grams of fibre per serving. Just eating any cereal might be enough, however. A University of California study found that cereal eaters tend to eat more fibre and less fat than non-cereal eaters.

Here are 27 more healthy breakfast ideas to start each day right.

Not just to keep the doctor away, but because apples are a good source of pectin, a soluble fibre that contributes to a feeling of fullness and digests slowly. One study found that 5 grams of pectin was enough to leave people feeling satisfied for up to four hours.

Take one small container of yoghurt and mix in 1/3 cup All-Bran cereal, 1 tablespoon ground flaxseeds, and 5 large, diced strawberries for a whopping 12.2 grams of fibre – nearly half your daily allowance!

Dip them into hummus as your afternoon snack three days a week. You’ll fill up the empty space in your tummy while getting about 5 grams of fibre in each cup of veggies. And hummus contains fibre too!

Look out for 8 clear signs you’re not eating enough vegetables.

Mix together peanuts, raisins, a high-fibre cereal, and some chocolate-covered soy nuts. Allow yourself one handful for a sweet, yet high-fibre, snack.

Speaking of snacks, here are 16 bedtime snacks that will help you sleep better.

You’d never think a tiny cracker can make a difference, but one regular whole wheat cracker has 1/2 gram of fibre. Ten crackers give you 5 grams of fibre. So next time, spread your peanut butter on whole-grain crackers (look for brands that proclaim they’re trans-fat-free) instead of bread.

A quarter cup of kidney beans or chickpeas adds an additional 5 grams of dietary fibre, notes nutritionist Lisa Andrews.

If it says multi-grain, seven-grain, nutra-grain, cracked wheat, stone-ground wheat, unbromated wheat or enriched wheat, it’s not whole wheat, and thus is lacking some of the vitamins and minerals, not to mention fibre, of whole grains.

How about amaranth, bulgur, farro or freekeh? Most are as simple to fix as rice, yet packed with fibre and flavour. Mix in some steamed carrots and broccoli, toss with olive oil and a bit of Parmesan or feta cheese, maybe throw in a can of tuna or some cut-up chicken, and you’ve got dinner. Or serve as a side dish to chicken or fish. Make sure all grains you try are whole grains.