* Choose wholegrain breakfast cereals such as porridge, Weetabix, branflakes, unsweetened muesli or Shreddies. Add fruit.
* Use beans or lentils in salads, soups and stews.
* Choose wholegrain breads and pasta.
* Eat the whole fruit instead of juice.
* Stir a few tablespoons of wheat germ into yoghurt or cereal.
* Have fruits and vegetables with every meal. Nibble on fruit or cut-up vegetables during the day.
* Choose brown rice instead of white.

TIP 1: Adding too much fibre at once can cause gas, bloating, cramps or diarrhea. Increase your water intake as you increase the amount of fibre you eat.

TIP 2: Psyllium husks, oat fibre, flax seed, fenugreek and apple pectin can help get things moving. Supplements containing fructo-oligosaccharides (FOS) increase mineral absorption while supporting beneficial bacteria in the intestines. Take supplements with plenty of water.

Hi
Help kids eat more fiber with simple tips

Fiber is so important in our diets and most kids (and even adults) don’t get enough.

I have put together some helpful tips to help you get your child gradually increase fiber in their diet:

* Choose whole grain cereals for breakfast such as Raisin Bran or Wheat Bran. Select cereals with at least 3 grams of fiber or more per serving.

* Eat whole fruits instead of drinking fruit juices. Whole fruit has more fiber, vitamins, minerals and phytochemicals. Plus an apple or a handful of berries will keep your child feeling full longer than a glass of fruit juice.

* Use whole grain bread, rolls, pita or bagels for sandwiches

* Before your kids get home from school, set out a bowl of carrots, celery, cucumbers or cherry tomatoes with a low fat dip for snacking.

* Replace white rice, bread and pastas with brown rice and whole grain products. If your kids resist at first, try mixing in half brown rice or whole wheat pasta and gradually add more.

* Cut back on refined foods. In many refined foods, the fiber containing parts have been removed.

* Snack on dried fruits such as apricots, figs or raisins. Have your child make their own trail mix using raisins, peanuts, and oat bran cereal.


Thanks