Aim to eat 25 to 50 grams of fibre every day. Use this table to help plan your meals.
Below is a list of plant foods and the amount of fibre each one contains. Use this table to help increase the amount of fibre you eat.
Remember that you should eat 25 to 50 grams of fibre every 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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Source:
"Canadian Nutrient File 2015."