How Can You Get More Fibre?

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?

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

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

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

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