Fibre is essential in maintaining a healthy intestinal tract as it sweeps up toxins, cholesterol and other harmful substances. Fibre also balances the gut flora to assist with proper digestion. It stabilizes blood sugar levels and is important in cancer, diabetes and cardiovascular disease prevention. Adults should consume a minimum of 25 g of fibre per day.

A personal favourite of mine, as they are great for cooking or baking. They keep for 2-3 years in a cool dark dry space. Can be ground or used whole. Both black and white seeds have almost identical properties: excellent antioxidant, high in omega-3, fibre, and they are a complete protein. When mixing Chia into water or liquid, it will form a gelatinous substance similar to tapioca. Be adventurous! Add them to everything such as your cereals, baked goods, soups, sauces, smoothies or salads. They are even great for sprouting. Can be ground or used whole.

Do not expose to high temperatures. They have a very short shelf life and must be refrigerated! Ensure to grind the seeds into a powder, as your body has a hard time digesting them whole. You can use a coffee bean grinder. Add them to water or liquid, salads, smoothies, yogurt, dips, or sprinkle onto cereals or soups after heating. Similar benefits to Chia seeds, but Flax seeds are not a complete protein.

Always check with your doctor before taking supplements, medications or making any lifestyle changes.

Another plus of a fibre-rich diet is that it provides plenty of vitamins and minerals, but it may be wise to consult a physician before greatly increasing dietary fibre intake and to ensure good nutritional status before making drastic alterations. Initially, eating large quantities of fibre may cause bloating, but this should subside in a few weeks. It is best to increase amounts gradually. Eating 26 grams of fibre daily may seem like a lot but can be obtained by having two fruits at breakfast-time (say a banana and raisins) with whole grain cereal, fruit as between-meal snacks, three to five servings of vegetables daily, and several bread and grain servings.