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- Start your day with a high-fibre cereal. Try steel cut oats, Bran buds® or Fibre 1® cereal. Add fruit.
- Sprinkle ground flax, psyllium or oat bran on top of foods. Use them when you bake.
- Plan your meals and snacks to always include fresh or frozen fruit and vegetables.
- Cover half of your plate with vegetables. The more colour on your plate, the better.
- Add legumes and beans to recipes. Put kidney beans or chickpeas in salads or rice dishes. Add lentils or black beans to soups. Replace ground meat with crumbled extra-firm tofu in a chili or lasagna. Include a bean salad as a side dish.
How Much Fibre is in Food?
See an example menu showing how to eat enough fibre (25 to 50 grams) in a day »
Vegetables
Food | Serving Size | Total Fibre (g) |
---|
Artichoke, cooked | medium | 4.7 |
Asparagus, cooked | 6 spears | 1.8 |
Beans, snap (Italian, green or yellow) cooked | 125 mL (½ cup) | 2.1 |
Beets, skinless, cooked | 125 mL (½ cup) | 1.8 |
Broccoli, cooked | 125 mL (½ cup) | 2.0 |
Brussels sprouts, cooked | 125 mL (½ cup) | 3.0 |
Carrots, cooked | 125 mL (½ cup) | 2.2 |
Carrot, raw | 1 medium | 1.5 |
Collard greens, cooked | 125 mL (½ cup) | 4.0 |
Corn, yellow on or off the cob, cooked | 125 mL (½ cup) | 2.1 |
Eggplant, cooked | 125 mL (½ cup) | 1.3 |
Kale, cooked | 125 mL (½ cup) | 1.4 |
Okra, cooked | 125 mL (½ cup) | 2.1 |
Peas, green, cooked | 125 mL (½ cup) | 5.6 |
Pepper, green or red | medium | 1.1 |
Potato, white, with skin, baked | 1 small | 2.9 |
Rapini, cooked | ½ cup | 1.8 |
Spinach, cooked | ½ cup | 2.3 |
Spinach, raw | 1 cup | 0.7 |
Sweet potato, cooked, skinless | 125 mL (½ cup) | 3.5 |
Squash, cooked | 125 mL (½ cup) | 1.3 |
Turnip, cooked | 125 mL (½ cup) | 1.6 |
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Fruit
Food | Serving Size | Total Fibre (g) |
---|
Apple with skin | 1 medium | 3.5 |
Apricots, raw, with skin | 3 | 2.1 |
Apricots, dried | 60 mL (¼ cup) | 1.7 |
Avocado | 1/2 fruit | 6.7 |
Banana | 1 medium | 2.1 |
Blueberries | 125 ml (½ cup) | 2.0 |
Figs, dried | 2 | 1.6 |
Fig, fresh | 2 | 2.9 |
Mango | ½ fruit | 1.7 |
Nectarine, raw with skin | 1 medium | 2.3 |
Orange | 1 medium | 2.3 |
Peach, raw with skin | 1 medium | 2.9 |
Pear, with skin | 1 medium | 5.3 |
Pineapple | 125 mL (1/2 cup) | 1.2 |
Prunes, dried | 3 | 2.1 |
Plum, with skin | 1 medium | 1.1 |
Raspberries | 125 mL (½ cup) | 4.2 |
Strawberries | 125 mL (1/2 cup) | 2.0 |
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Grains & Cereals
Food | Serving Size | Total Fibre (g) |
---|
Bran Buds (with Psyllium) | 30 g (1/3 cup) | 11.2 |
Barley, pearled, cooked | 125 mL (½ cup) | 2.0 |
Bread, whole grain | 30 g (1 slice) | 2.1 |
Brown rice, medium grain, cooked | 125 mL (½ cup) | 2.0 |
Bread, rye | 35 g (1 slice) | 1.4 |
Bran cereal (non-flake) | 30 g (1/2 cup) | 9.7 |
Crisp bread crackers, rye | 3 crackers | 5.0 |
Melba toast, whole wheat | 4 crackers | 1.5 |
Oat bran, cooked | 175 mL (¾ cup) | 5.9 |
Oatmeal, cooked | 175 g (3/4 cup) | 3.7 |
Cheerios™ | 30 g (1 cup) | 3.2 |
Pasta , cooked (whole wheat) | 125 mL (½ cup) | 2.1 |
Quinoa, cooked | 125 mL (1/2 cup) | 2.7 |
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Meat Alternatives - Plant Proteins
Food | Serving Size | Total Fibre (g) |
---|
Almonds | 60 mL (1/4 cup) | 3.8 |
Black beans, cooked | 250 mL (1 cup) | 12.7 |
Chickpeas, cooked | 250 mL (1 cup) | 7.9 |
Cashews | 33 g (1/4 cup) | 1.0 |
Edamame, (soybean, green, cooked) | 125 mL (½ cup) | 4.0 |
Flax seed (linseed), ground | 15 ml (1 Tbsp) | 1.9 |
Kidney beans, cooked | 250 mL (1 cup) | 12.3 |
Lentils, cooked | 250 mL (1 cup) | 8.9 |
Lima beans, cooked | 250 mL (1 cup) | 9.5 |
Soybean, cooked | 250 mL (1 cup) | 11.4 |
Sunflower seeds, dry roasted | 60 mL (1/4 cup) | 3.6 |
Tofu, fried pieces | 150 g (¾ cup) | 5.8 |
Peanuts | 60 mL (1/4 cup) | 3.1 |
Source:
"Canadian Nutrient File 2015."
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Example Menu
Here is a sample day’s menu showing how to eat enough fibre (25 to 50 grams) in one day.
Breakfast | Amount of Fibre (g) |
---|
Oatmeal, cooked 175 g (3/4 cup) | 3.7 |
Blueberries, ½ cup | 2.0 |
Soy beverage or skim milk, 1 cup | 0 |
Almonds, ¼ cup | 3.8 |
Flax seed (linseed), ground, 1 tbsp | 1.9 |
Breakfast Total |
11.4 |
Lunch | Amount of Fibre (g) |
---|
Spinach salad, 3 cups | 2.1 |
Chickpeas, canned, low sodium, 1 cup | 7.9 |
Cherry tomatoes, 15 | 1.5 |
Banana | 2.1 |
Whole grain bread, 1 slice | 2.1 |
Homemade dressing, olive oil & balsamic vinegar | 0 |
Water | 0 |
Lunch Total |
15.7 |
Dinner | Amount of Fibre (g) |
---|
Grilled salmon, 4 oz (120 g) | 0 |
Rapini, cooked, 1 cup | 3.7 |
Carrots, cooked, ½ cup | 2.2 |
Quinoa, cooked, 1 cups | 5.4 |
Water | 0 |
Dinner Total |
11.3 |
TOTAL FIBRE for the Day | 38.4 g |
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