The high-fibre diet aims to increase fibre intake to 25 to 40 grams per day, an amount linked to reduced risk of many chronic diseases, including cancer, heart disease, certain gastro-intestinal conditions, and perhaps even obesity. As each has different benefits, both soluble fibre (found in beans, oats, and fruits) and insoluble fibre (found in vegetables, whole grains, and fruit skins) sources should be included in the diet. This diet does not restrict intake of any nutrients or foods; however, increasing fibre intake could naturally decrease calorie intake as high-fibre foods can be filling. This in turn could lead to weight loss.

• Get the right amount—The average American gets about 10 grams of fibre per day, while the USDA Dietary Guidelines recommends 20 to 25 grams per day.

• Easy does it—Increase fibre intake slowly to avoid unpleasant side effects.

• Stay hydrated—Be sure to drink adequate water when eating a high fibre diet.

Best bets: Beans and pulses, whole grains, fruits, and vegetables