FIBRE

How much fibre should you eat?

Most people do not eat enough fibre. Canadians, on average are only eating 15 grams of fibre each day. For digestive health and proper functioning of the colon we need to increase the amount we eat to 25-30 grams of fibre per day.

How to boost your fibre intake?

Gradually increase the amount of fibre-rich foods you eat to give your body a chance to get used to it. Too much too soon can cause bloating, gas, and feelings of discomfort.

¨     Drink plenty of fluids. They help your body to use fibre properly.

¨     Choose whole grain breads and cereals every day.

¨     Enjoy a variety of fruits and vegetables with the skins whenever possible.

¨     Include dried peas, beans and lentils in your meals.

¨     Snack on fibre-rich foods such as carrots, apples, whole grain bread and muffins, nuts and seeds.

¨     Eat a variety of foods. This ensures that you will eat a variety of fibres as well as a variety of nutrients.

 

 

FOOD

QUANTITY

FIBER gr.

 

FOOD

QUANTITY

FIBER

 

 

 

 

 

 

 

FRUIT

 

 

 

VEGETABLES con’t.

 

 

Apple dried

10 rings

2

 

 

Radishes raw

10

0.5

Apple with skin

1

3.5

 

 

Rutabaga

1/2 c.

3

Applesauce, unsweetened

1/2 c.

1

 

 

Spinach cooked

1 c.

4

Apricot

3

1.1

 

 

Spinach, raw

1 c.

5

Apricot dried

5

2.5

 

 

Squash cooked

1/2 c.

2.3

Banana

1

3

 

 

Sweet potato

1

5.2

Blackberries

1/2 c.

4.4

 

 

Swiss Chard cooked

1 c.

4

Blueberries

1/2 c.

2.9

 

 

Tomato, raw

1

1.5

Boysenberries

1/2 c.

3.5

 

 

Watercress

1/2 c.

0.3

Cantaloupe

1 c.

1

 

 

Wax beans

1 c.

3.2

Cherries, sweet

10

1.2

 

 

Zucchini

1 c.

3.5

Cranberries

1/2 c.

1

 

 

 

 

 

Dates

10

4.6

 

 

LEGUMES

 

 

Elderberries

1/2 c.

5

 

 

Adzuki

1/2 c.

3.4

Figs dried

3

4

 

 

Baked beans

1/2 c.

8

Grapefruit

1

2

 

 

Black beans

1/2 c.

7

Grapes

1 c.

0.9

 

 

Chick peas

1/2 c.

6

Guava

1

5

 

 

Kidney beans

1/2 c.

7

Honeydew

1 c.

1.2

 

 

Lentils

1/2 c.

3.7

Kiwi

1

1

 

 

Lima beans

1/2c.

3.5

Lychee

5

0.4

 

 

Navy beans

1/2 c.

4.9

Mango

1

2.9

 

 

Pinto beans

1/2 c.

7

Nectarine

1

1.5

 

 

Refried beans

1/2 c.

3.5

Orange

1

3.5

 

 

Soy beans

1/2 c.

2.6

Papaya

1

2.5

 

 

Split peas

1/2 c.

4.5

Peach with skin

1

2.3

 

 

 

 

 

Pear with skin

1

4

 

 

GRAINS & GRAIN PRODUCTS

 

Persimmon

1

2.5

 

 

Bran muffins

1

6

Pineapple

1 c.

1.7

 

 

7 or 8 grain cereal

1/2 c.

5

Plum

1

1.2

 

 

Barley cooked

1 c.

2.5

Pomegranate

1 c.

0.5

 

 

Bread, brown

1 slice

2

Prickly Pear

1

1.9

 

 

Bread, multigrain

1 slice

2.7

Prunes

3

3

 

 

Bread, white

1 slice

0.4

Raisins

1/4 c.

2.9

 

 

Corn flakes

1/2 c.

0.6

Raspberries

1/2 c.

3.9

 

 

Corn tortilla chips

1 c.

2.8

Rhubarb

1 c.

3

 

 

Granola

1/2 c.

2.5

Strawberries

1 c.

3

 

 

Millet

1/2 c.

1.7

Tangerine

1

1.2

 

 

Oat bran

1/3 c.

2

Watermelon

1 c.

2.5

 

 

Oatmeal cooked

3/4 c.

1.6

 

 

 

 

Pasta, regular

1/2 c.

0.9

VEGETABLES

 

 

 

Pasta, whole grain

1/2 c.

3.5

Artichokes

1

3

 

 

Popcorn

3 c.

2.8

Asparagus

1 c.

3.4

 

 

Rice bran

1/2 c.

1.5

Bean sprouts

1/2 c.

1.5

 

 

Rice cakes

1

0.5

Beets cooked

1/2 c.

2.5

 

 

Rice Krispies cereal

1/2 c.

0.8

Bell peppers, raw

1/2 c.

1.5

 

 

Rice, brown

1/2 c.

1.8

Broccoli

1 c.

6

 

 

Rice, white

1/2 c.

0.3

Brussels sprouts

1 c.

4.6

 

 

Rice, wild

1/2 c.

1.2

Cabbage

1 c.

2.8

 

 

Rye crisps

3 wafers

4

Carrots

1 c.

4.6

 

 

Wheat bran

1/2 c.

2.8

Cauliflower

1 c.

5

 

 

Flax meal

2 tbsps.

2.0

Celery, raw

1/2 c.

3

 

 

 

 

 

Collards cooked

1 c.

4

 

 

NUTS & SEEDS

 

 

Corn

1/2 c.

4

 

 

Almonds

12

1.5

Cucumber

1/2 c.

4.5

 

 

Almond butter

1 Tbsp

0.3

Dandelion leaf raw

1 c.

4

 

 

Avocado

1/2 avocado

2.8

Eggplant cooked

1/2 c.

4

 

 

Brazil

6

6.2

Kale

1 c.

5

 

 

Cashews

12

1

Kale cooked

1 c.

4

 

 

Coconut shredded

1/2 c.

3

Kohlrabi cooked

1/2 c.

0.9

 

 

Flax seeds

3 Tbsp

1.6

Leeks raw

1/4 c.

0.4

 

 

Hazelnuts

12

2.3

Lettuce iceberg

1 c.

0.9

 

 

Macadamia

9

4

Lettuce romaine, leaf

1 c.

1.2

 

 

Pecans

12

1.3

Mushrooms cooked

1/2 c.

0.7

 

 

Pine nuts

1/4 c.

1

Mushrooms, raw

1/2 c.

1.5

 

 

Pistachios

1/2 c.

2.3

Okra cooked

1/2 c.

0.9

 

 

Pumpkin seeds

1/4 c.

1.6

Onions

1

3

 

 

Sesame seeds

3 Tbsp

1.4

Parsnip cooked

1 c.

6

 

 

Sunflower seeds

1/4 c.

2

Potato, no skin

1

1.8

 

 

Tahini butter

1 Tbsp

0.8

Potato, with skin

1

3.5

 

 

Walnuts

12

4

 

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