• Choose breads, cereals and crackers made from bran or whole grains.
• Try using whole wheat flour instead of or in combination with white flour when baking.

Wheat bran and bran cereals can be:

• Mixed in with other cereals (2 to 4 tbs. per ½ cup cereal).
• Used as a topping for casseroles and salads (i.e., Bran Buds). Melt two tbs. margarine
• Add one cup of bran cereal. Cook and stir for 2-3 minutes. Add seasonings and cool.
• Sprinkled on ice cream, pudding, yogurt, or canned fruit.
• Added to pancake mixes.
• Used a s a filler for hamburgers, meat loaf, and casseroles. Increase liquid in recipe by two or more tbs. and mix with ½ cup bran cereal. Let stand for 2 minutes and add to 1 pound ground beef.

• Cooking, canning or freezing fruits and vegetables does not significantly change the amount of fibre.
• Juices contain very little fibre, so choose the fresh fruit or vegetable instead.
• The skins of fruits and vegetables are rich in fibre. Eat them whenever possible.

• Try adding nuts and seeds to cookies, cereal, deserts or salads.
• Use wheat germ in coating mixes for chicken and fish.

Chocolate Chip Bran Muffins

¾ cup sour cream or 1 cup plain yogurt	1. Mix sour cream & baking soda & let stand.
1 tsp. Baking soda	2. Cream butter and sugar.
½ cup butter or margarine	3. Add egg, wheat bran & vanilla. Mix well.
½ cup sugar	4. Mix in sour cream mixture.
1 egg, lightly beaten	5. Add flour, cinnamon & chocolate chips.
1 cup wheat bran	6. Spoon into lightly greased muffin tins.
1 cup flour
½ tsp. Cinnamon
½ cup chocolate chips

A High Fibre Diet
A high fibre diet is a healthy way of eating, particularly if you are prone to constipation. Fibre acts like a sponge, absorbing large amounts of water in the bowel to make stools softer and bulkier. To provide enough fluid for the fibre to absorb, drink 6 to 8 cups of fluid daily. Bowel movements then become easier and occur more frequently.

There are different types of fibre. The fibre in grains and cereals is the most effective in preventing constipation. Bran, the outer coating of cereal grains, is one of the best sources of fibre. Fibre-rich foods can be eaten alone or, like bran, used as ingredients in your favorite recipes. Gradually add a variety of fibre-rich foods into your diet. Increasing your fibre intake too quickly may cause abdominal discomfort, gas or diarrhea.

Sources of Fibre

VERY HIGH	HIGH	MODERATE		FAIR
Wheat bran	Corn	Fruit & Fibre	Bananas	Bran Flakes
All Bran	Peas	Raisin Bran	Oranges	Whole wheat bread
Bran Buds	Spinach	Shredded Wheat	Nectarines	Carrots
100% bran	Dried apricots	Lentils Pears	Rhubarb	Peaches
Baked beans	Raisins	Baked potato w/skin	Peanut butter	Strawberries
Figs & prunes	Raspberries	Broccoli	Walnuts
Almonds		Tomatoes
Peanuts		Apples