What's Fibre and where do I find it?
Fibre is a part of the cell wall of every plant and most are carbohydrates. Fibre is not digestable by our bodies and therefore does not add calories to our diet.

There are many types of fibre but it is generally divided into two types: Insoluble and Soluble Fibre. The two types of fibre may be found in different foods. Insoluble fibre may be found in foods such as whole grains, fruits and vegetables. Soluble fibre on the other hand is supplied by foods such as oatmeal, peas and beans. Both types are as beneficial to our bosy and it is recommended that a variety of whole grains, cereals, fruits, vegetables, peas and legumes be taken as part of one's diet in order to get the best of both.

Fibre may also be found in fibre supplements sold in pill form. However some nutritionists believe that while such supplements can be helpful in managing constipation, it cannot replace essential vitamins and minerals found in natural fibre-rich foods.

How much fibre should I take?
The Recommended Dietary Allowance (RDA) by the US National Foundation for Cancer Research is 11.5 grams of fibre for every 1,000 calories you eat. So for someone who consumes around 2,500 calories a day, it is recommended that 29 grams of fibre be taken as part of the diet. For an adult, generally about 20 to 35 grams of fibre a day is recommended.

A word of caution
Too much of anything is always not good. Similarly, too much fibre may not be all that good for your health. Eating too much fibre may slow the absorption of important vitamins and minerals in your body, such as zinc, iron and calcium. It may also cause gas in the stomach which may further lead to bloating, stomach pains or diarrhea. Increase your fibre intake gradually to give your digestive tract some time to adapt. Remember to drink plenty of fluids – as water helps to soften fibre and bulk-up body waste. This will help to promote the regularity of the bowel movement. Older people or those who may have had gastrointestinal surgery, are encouraged to consult with their physicians about their diet.

Tips to take away
Here's the top three type of high fibre foods listed by the US National Foundation for Cancer Research:
Vegetables - Lentils, Navy beans, Split peas, Pinto beans and Kidney beans.
Grains - Cereals, Bran flakes, Cracked wheat, Grape-Nuts and Shredded wheat (Note that wild rice and brown rice rate highly too).
Fruit - Passion fruit, Raisins, Raspberries, Dates and Figs.

Here’s how you can increase fibre during cooking:

	Use fresh fruits, vegetables and dried fruits such as raisins and dates for snacks and desserts.
	Cook more foods containing peas and beans.
	Eat the peel on fruits and vegetables.
	Use brown rice and whole grain or bran-enriched muffins, breads and crackers.
	Sprinkle bran, raisins and dates on your breakfast cereal and desserts.