Fibre Facts and the Grit on Whole Grains

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CDHF has partnered with MORE Cookie, so that every time you purchase a box off their cookies,15% of the sales goes to CDHF for digestive health research and awareness initiatives! Purchase yours today. 

Visual learner? Download the Infographic here. 

Fibre and whole grains– both are hot topics in the nutrition world these days. In this article we will cover both, but also dive into a new and exciting digestive health tool… the fibre cookie! Stay tuned!

Are you filling up on fibre? Or are you, like many Canadians, not getting enough? What’s the difference between fibre and whole grains? How many whole grains should you be eating daily?

In this article, we want to shed some CDHF knowledge on fibre vs whole grains, their benefits and a fun way that you can get enough of these superfoods every day.

First things first, what is fibre?

Fibre is a non-digestible carbohydrate found in plant foods. Also known as roughage or bulk, fibre is found in fruits, vegetables, grain products, lentils, nuts, and seeds. There are many different types of fibre, the most common are soluble and insoluble. Soluble fibre helps your body absorb water, and insoluble helps keep your system moving. Insoluble fibre adds bulk to foods which keeps you fuller longer, and regular (yay!).

Fibre vs whole grains

People tend to get confused about the difference between whole grains and fibre. They are two separate things. All whole grains contain fibre, but the fibre in all whole grains is not equal.

For example, brown rice and wheat are both whole grains, but brown rice contains significantly less fibre than wheat does. They’re both whole grains, but the amount of fibre they contain is different.

What are the benefits of fibre?

  • Weight Management

Fibrous foods tend to be less “dense” which means they have fewer calories but offer the same volume of food and tend to make you feel fuller longer. This helps reduce the likelihood of overeating and gaining weight.

  • Regularity

High fibre foods can help with both constipation and diarrhea. Adequate amounts of fibre will help soften and increase the weight and size of your stool. Softer stools decrease your chance of suffering from the pain and discomfort of constipation. If you have loose, watery stools, soluble fibres can help to firm them up.

  • Bowel Health

A diet rich in fibre may lower your risk of developing hemorrhoids and diverticular disease (small sac-like pockets in the lining of the colon). Fibre also helps to block absorption of some sugars and fats in the small intestine. Fibre provides fuel for the “good” bacteria in the large intestine.

  • Controlling Blood Sugar

In people with diabetes, soluble fibre may slow sugar absorption and help improve blood sugar levels.

  • Lowering Cholesterol

In people with diabetes, soluble fibre may slow sugar absorption and help improve blood sugar levels.

So after reading all of these benefits, it’s hard to believe that most Canadians are only getting 50% of their daily fibre needs. 1Canadian women need 25 grams of fibre per day and men need 38 grams of fibre per day. Most Canadians are only getting about half that much.

What are the benefits of whole grains?

Well.. whole grains are the cornerstone of the globally recognized Mediterranean diet – known for radiant skin, healthy weight, and enjoying life with balance. Common whole grains in the Mediterranean diet include whole grain whole wheat, quinoa, whole grain oats, bulgur, barley, and farro.

You want your grain to include 3 parts: the endosperm, germ, and bran. Whole grains contain all three parts of the kernel. If it doesn’t contain all three, its refined and therefore has fewer nutrients.

The minimum amount of whole grains recommended to eat daily is 48g. 3

Help reach your daily fibre and whole-grain goal by eating a fibre COOKIE.

Yes, you heard us right, by eating a cookie.  Of course, there are many ways to reach your daily fibre and whole-grain goal. We have a comprehensive list of fruits, vegetables, beans, peas, seeds and nuts, and many more here. However, recently CDHF tried MORE Cookie – a homemade cookie PACKED with heart-healthy fibre, whole grains, and all-natural flavours and were instantly hooked.

In just ONE cookie, you get up to 28% of your daily fibre intake. One cookie has more fibre than a cup of oatmeal, spinach, brown rice or quinoa and has both soluble AND insoluble fibre in them. We aren’t done yet. They ALSO have you covered on the whole grain front, with up to 16g of whole grains per cookie (that’s a third of your minimum in one tasty cookie!)

There are several flavours to choose from (chocolate chia is our fav!):

Now we aren’t saying that you should substitute your fruits and veggies for cookies,  but these cookies are a great nutritious snack for when you are craving something sweet, as a mid-day snack, pre or post-gym, or if you are a grab and go, breakfast person!

Want to try them yourself? Well, you’re in luck!

CDHF has partnered with MORE Cookie, so that every time you purchase a box off their cookies,15% of the sales goes to CDHF for digestive health research and awareness initiatives! The more you buy, the more you are helping the millions of Canadians who suffer from digestive conditions.

So go ahead, be a cookie monster, and purchase yours today.

 

Fibre Supplement

 

 

  1. Government of Canada – Health Canada. 2019 “Fibre” <Canada.ca> . Whole Grains Council: “Whole Grains Made Easy.” <wholegrainscouncil.org>
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