Swap and Drop
4 food swaps to boost your fibre
Getting enough fibre has been linked to a reduced risk of heart disease, diabetes, obesity and certain cancers. Women should get 25 grams a day of total fibre. Here are some grocery swaps that will help
Canned beans or legumes
Swap this: Unico Lentils make an excellent staple for meatless dishes such as stews, lunch salads and curried dahls. A 1/2-cup (125 mL) serving has 5 g of fibre. That’s good, but there’s an even better choice.
For that: Unico Chick Peas have 8 g of fibre in the same-sized serving. Also called garbanzo beans, they are just as versatile as lentils; for a delicious salad, combine them with lemon juice, tomatoes and olive oil.
Swap this: Kellogg’s Nutri Grain bars are made with whole oats and real fruit (shown: Raspberry). As for fibre, each 37-g bar has 2 g (and 130 calories).
For that: Kellogg’s Fibre Plus granola bars (shown: Dark Chocolatey Chip) have more than double the fibre, with 5 g (and 150 calories) in each 36-g bar.
Swap this: Organic Meadow Certified Organic Sweet Yellow Corn is a great way to get more veggies into your day, but has just 2 g fibre per 1/2-cup (125 mL) serving.
For that: Organic Meadow Certified Organic Green Peas have more than twice the amount of fibre-5 g-in the same-sized serving. Peas are great in so many dishes; try them on top of homemade pizza.
Swap this: Compliments Balance Multigrain Flakes with Almonds have 4 g fibre (and 120 calories) in a 3/4-cup ?(30 g) serving.
For that: Compliments Balance Very High Fibre Bran is a no-brainer. It almost triples the amount, with 11 g in the same 30-g serving (and 80 calories).