What is fibre?
Fibre, also called dietary fibre, is the part of plant foods that the body cannot digest. Fibre is found in vegetables and fruit, whole grain foods, nuts and seeds, and beans, peas and lentils.
Why is fibre important?
Eating fibre-rich foods can lower your risk of type 2 diabetes, heart disease and colon cancer. Fibre can be either insoluble or soluble. Most foods have a combination of both.
Insoluble fibre is found in vegetables and fruit, especially their skins. Whole grains, wheat bran and corn bran are also good sources. It can help:
- Keep your gut healthy
- Prevent constipation
Soluble fibre s also found in vegetables and fruit, as well as oats, barley, psyllium, and legumes like beans and lentils. It can help:
- Lower your blood cholesterol
- Control your blood sugar
- Keep you feeling full longer
How much fibre do I need?
Aim for the following amount of fibre each day:
| Age (years) | Male | Female |
| 1 to 3 | 19 g | 19 g |
| 4 to 8 | 25 g | 25 g |
| 9 to 13 | 31 g | 26 g |
| 14 to18 | 38 g | 26 g |
| 19 to 50 | 38 g | 25 g |
| 51+ | 30 g | 21 g |
| Pregnancy (any age) | -- | 28 g |
| Lactation (any age) | -- | 29 g |
g = gram
Some people may need to limit or change the type of fibre they eat to help manage a medical condition. Speak with your health care provider or registered dietitian to find out how much fibre is right for you.
How can I increase the amount of fibre I eat?
Most people eat only half the fibre they need. Add fibre to your diet slowly to limit gas, cramping and discomfort. As you eat more fibre, drink plenty of fluids such as water to help keep your bowel movements soft. Try the following tips:
- Include vegetables or fruit at every meal and snack. Fresh, frozen and canned are all good options
- Add brown or wild rice, quinoa, pot barley or bulgur to soups, salads, and stir-fries
- Keep canned lentils and beans on hand for a quick addition to soups, casseroles, pasta sauces, and salads
- Top yogurt or salads with dried fruits, nuts or seeds or add them to baked goods
- Start the day with a whole grain cereal such as oatmeal or whole grain bread
If you find it hard to eat enough fibre from food, talk to your health care provider or call 8-1-1 to speak with a registered dietitian.
What should I look for on food labels?
Check the nutrition facts table on food labels for the amount of fibre in a serving. The percent daily value (% DV) shows if the food has a little or a lot of fibre: 5% DV or less is a little, 15% DV or more is a lot. Look for foods with a higher % DV.
You can also use the food label to identify whole grain foods. Whole grains have more fibre, vitamins, and minerals than refined grains. Look for the words “whole grain” in the list of ingredients when buying packaged foods like breads, cereals, pastas and crackers.
Whole wheat foods, such as 100% whole wheat bread, may not be whole grain but are still a good source of fibre.
How much fibre is in food?
Use the table below to find out how much fibre a food contains. You can also check the Canadian Nutrient File for the fibre content of a specific food.
Food Sources of Fibre
| Food | Serving Size | Total Fibre (grams) |
|---|---|---|
| Vegetables and fruit | ||
| Yellow beans, cooked | 125 mL (½ cup) | 9.7 |
| Avocado | ½ fruit | 6.7 |
| Pear, with skin | 1 medium | 5.3 |
| Blackberries or raspberries | 125 mL (½ cup) | 4.1 |
| Potato, with skin | 1 medium | 3.9 |
| Green peas, frozen, cooked | 125 mL (½ cup) | 3.7 |
| Apple, with skin | 1 medium | 3.5 |
| Brussels sprouts | 4 sprouts | 3.1 |
| Mixed vegetables, frozen, cooked | 125 mL (½ cup) | 2.8 |
| Yam, cooked (cubes) | 125 mL (½ cup) | 2.8 |
| Orange | 1 medium | 2.3 |
| Corn, carrot or broccoli, cooked | 125 mL (½ cup) | 2.2 |
| Banana or kiwi | 1 medium | 2.1 |
| Pear, canned halves | 125 mL (½ cup) | 2.1 |
| Grains | ||
| All bran cereal (any kind) | 30 g (125 mL or ½ cup) | 9.7 |
| Bran flakes | 30 g (250 mL or 1 cup) | 4.9 |
| Shredded Wheat | 30 g (160 mL or 2/3 cup) | 3.9 |
| Oat Bran, prepared | 175 mL (¾ cup) | 3.7 |
| Bread, sprouted grain | 1 slice (35 g) | 3.3 to 4.5 |
| Oatmeal, large oats, prepared | 175 mL (¾ cup) | 3.2 |
| Bran, 100% natural wheat bran | 30 mL (2 Tbsp) | 3.1 |
| Quinoa, amaranth or bulgur, cooked | 125 mL (½ cup) | 2.7 |
| Popcorn, air-popped | 500 mL (2 cups) | 2.5 |
| Whole wheat spaghetti, cooked | 125 mL (½ cup) | 2.4 |
| Whole wheat bread, commercial | 1 slice (35 g) | 2.1 |
| Beans, peas, lentils, nuts, seeds | ||
| Adzuki beans, cooked | 175 mL (¾ cup) | 12.4 |
| Black beans, cooked | 175 mL (¾ cup) | 10.5 |
| Kidney beans, dark red, cooked | 175 mL (¾ cup) | 8.6 |
| Hummus | 175 mL (¾ cup) | 7 to 11 |
| Soy nuts, roasted | 175 mL (¾ cup) | 6.8 |
| Edamame (green soy beans), cooked | 175 mL (¾ cup) | 6.0 |
| Lentils or garbanzo beans (chickpeas), cooked | 175 mL (¾ cup) | 5.5 |
| Split peas, cooked | 175 mL (¾ cup) | 4.2 |
| Almonds, dry roasted | 60 mL (¼ cup) | 3.8 |
| Chia seeds | 15 mL (1 Tbsp) | 3.7 |
| Sunflower seed kernels, dry roasted | 60 mL (¼ cup) | 3.6 |
| Peanuts, dry roasted | 60 mL (¼ cup) | 3.1 |
| Flax seeds, whole | 15 mL (1 Tbsp) | 2.9 |
| Peanut butter, natural | 30 mL (2 Tbsp) | 2.5 |
| Peanut butter, natural | 30 mL (2 Tbsp) | 2.5 |
g = gram, mL = millilitre, Tbsp = tablespoon
Source: Canadian Nutrient File
