8
Common foods with fibre
Food Serving Sizes
unless otherwise shown
Breads
2 slices
2 to 4 grams
bran muffin -1 small
cornbread
multigrain
pumpernickel
rye
Cereals
Portion size varies.
Read Nutrition Facts
table on package to
see the portion size.
All Bran Bran Flakes
oat bran
Shredded Wheat
Grains
1/2 cup, cooked
Crackers
Portion size varies.
Read Nutrition Facts
table on package to
see the portion size.
Cookies
Portion size varies.
Read Nutrition Facts
table on package to
see the portion size.
Vegetables and
Legumes
cup, cooked
Fruit
Nuts and Seeds
Conversions:
cornmeal
natural bran - 1 tbsp
wheat germ
whole wheat pasta
Presidents Choice Swedish
Crisp Toasts
Presidents Choice 100%
Wheat or Wheat Bran n Rye
Crackers
Wasa Light or Sesame Wheat
Crispbreads
All Bran Bars, All Bran
Snack Bites
fig and granola bars
macaroon, oatmeal, peanut
butter and raisin cookies
asparagus, broccoli, brussel
sprouts, carrots, cauliflower,
corn, eggplant, green peas,
spinach, squash
1 baked potato with skin
1 apple, banana or orange
3 apricots
cup raspberries or rhubarb
1 cup strawberries
cup almonds, peanuts
(dry roasted)
1 cup = 250 ml
cup = 175 ml
4 to 6 grams
100% whole
wheat bran
cracked wheat
Mr. Pita,
High Fibre
- 1 pita
Fruit and Fibre
Raisin Bran
Kashi Go Lean
Corn Bran
Squares
brown rice
bulgar
Ryvita Crisp
Breads
Wasa Golden Rye
Crispbreads
more than
6 grams
Dempsters,
Healthy Way
100% Bran
All Bran Original
All Bran Buds
Fibre First
Fibre One
barley
Eating more fibre
This handout will help to answer your questions about how to increase
the amount of fibre in your diet.
Why do I need fibre in my diet?
Wasa Whole
Rye, Fibre or
Hearty Rye
Crispbreads
Fibre in the diet is important for good health. Fibre can promote regular
bowel movements. It also may help a variety of health conditions.
What is dietary fibre?
Fibre One Bars
Kashi granola bars
1 artichoke
black beans, chick
peas, kidney
beans, lentils,
northern beans,
pinto beans
1 pear
Bowel Buddies
black-eyed peas,
navy beans
Dietary fibre is part of all plant foods. It is the part of the plant that our
bodies cannot digest. There are two types of dietary fibre: insoluble
and soluble.
Some foods have more of one type of fibre than another. Your doctor
or dietitian may recommend that you increase only one type of fibre to
help improve your health condition. If not, aim to eat both types of
fibre everyday.
1 cup
blackberries
10 dried dates,
figs or prunes
2 tbsp flaxseed
(ground)
1 tbsp = 15 ml
1 oz = 30 g
Hamilton Health Sciences, 2001
PD 4196 - 07/2010
dpc/pted/LA/MoreFibre-trh.doc
dt/July 16, 2010
We gratefully acknowledge St. Josephs Healthcare, Hamilton, Hamilton Family Health
Team and West Lincoln Memorial Hospital for their contributions to the information in
this handout.
________________________________________________________________________________
Eating more fibre
What is insoluble fibre?
Insoluble fibre, once called roughage, comes from the tougher part
of plants. Insoluble fibre does not dissolve in water. It holds water like
a sponge. This adds bulk to the stool, making it softer and easier to
pass through the digestive tract.
Insoluble fibre can:
Eating more fibre
Before you increase your fibre
Your body will need to adjust to more fibre in your diet. Increasing fibre
too quickly or without drinking enough liquids may cause gas, bloating,
cramping, diarrhea or constipation.
1.
Add fibre-rich foods slowly to your diet. For example, add one
new high fibre food each day for one week.
2.
Drink 8 to 10 cups of fluids a day when increasing your
fibre intake.
prevent constipation and hemorrhoids
reduce flare-ups in diverticular disease
give you a feeling of fullness which may help control your appetite
when you are trying to lose weight
Sources of insoluble fibre include:
wheat bran, wheat germ
whole grains such as wheat, rye and barley
whole grain breads and cereals made with whole wheat or bran
brown rice
vegetables such as asparagus, beets, broccoli, brussel sprouts,
cabbage, carrots, cauliflower, corn, green peas, squash and turnip
fruit such as apples or pears with skin, apricots, bananas, all types
of berries, citrus fruit and prunes
nuts
Try this
Bran Apple Blend
(makes 17 - 2 tbsp servings)
cup applesauce
cup All Bran Original cereal
cup prune juice
Mix all ingredients together well. Refrigerate. Use as a spread on toast,
mix into hot cereal or yogurt or eat by the spoonful.
1 serving = 2 tbsp = 3 g dietary fibre
For more information
Contact your Registered Dietitian, Dietetic Assistant
or family doctor.
__________________________________________________________________________________
please turn over
________________________________________________________________________________
Eating more fibre
Eating more fibre
Am I getting enough fibre in my diet?
Fibre is an important part of a healthy diet for everyone. The amount of
fibre we need changes as we go through different stages of the lifecycle.
Children need to gradually increase the fibre in their diets as they get older.
This chart lists the recommended fibre intakes for the different ages and
genders. In general, adults should aim to eat a total of 25 to 38 grams
of fibre per day.
Age and gender
Children:
Males:
Females:
Recommended Fibre intake
(grams a day)
1 to 3 years
4 to 8 years
9 to 13 years
14 to 50 years
50+ years
9 to18 years
19 to 50 years
50+ years
Pregnancy
Breastfeeding
Source:
19
25
31
38
30
26
25
21
28
29
What is soluble fibre?
Soluble fibre dissolves in water to form a gel.
Soluble fibre can:
thicken stools, which can control diarrhea and reduce the urge
to have a bowel movement
help to lower blood cholesterol levels and risk of heart disease
when combined with a healthy, low fat eating plan
delay stomach emptying, leading to slower digestion of food
Sources of soluble fibre include:
dried or canned legumes such as kidney beans, chick peas
or lentils
oats, oat bran, barley, ground flax seed and psyllium
fruit such as apples, apricots, citrus fruit, pears, prunes
and strawberries
vegetables such as artichoke, broccoli, brussel sprouts, carrots,
corn and squash
fibre supplements such as Metamucil or Benefibre
Dietary Reference Intakes for Energy, Carbohydrate, Fibre,
Fat, Fatty Acids, Cholesterol, Protein and Amino Acids (2002).
A list of high fibre foods appears on page 8.
__________________________________________________________________________________
________________________________________________________________________________
Eating more fibre
Whats the best way to increase my fibre
intake?
Grains/Flour
Start your day with a cereal or bread product that contains at least
4 grams of fibre per serving. If your favourite cereal is less than
2 grams, add a scoop of high fibre cereal to it.
Add natural wheat bran, wheat germ or ground flax seed when
making hot cereals or baked goods. These can also be added to
yogurt or your favourite cereal.
Replace of the amount of all purpose flour with whole wheat flour
in your favourite recipes. For example, if a recipe calls for 1 cups
all purpose flour, use cup whole wheat and cup all purpose flour.
Choose whole grain breads (such as pita, bagel, english muffin, tortilla,
wrap, bun), cereals, pastas and brown rice.
Try using grains such as whole wheat couscous, barley, bulgar,
quinoa and kasha in salads, soups, chili and casseroles.
Vegetables and Fruits
Eat at least 5 servings of vegetables and fruits each day.
Try snacking on a variety of raw vegetables and fruits instead of juice.
For even more fibre, serve vegetables with a bean dip such
as hummus.
When eating fruit and vegetables, wash well and keep the skin on
when possible.
Add dried fruit to cereals or your favourite baked goods.
Legumes
Legumes can replace meat in many recipes. Try using legumes
such as lentils, beans and peas in salads, soup or casseroles.
Nuts and Seeds
Add nuts and seeds to salads, cereals and yogurt.
Eat them as a snack.
Meat and Milk Products
Do not naturally contain fibre. Choose yogurts with fruit and
grains added.
__________________________________________________________________________________
Eating more fibre
What is the Nutrition Facts table?
The Nutrition Facts table gives details about the nutrition breakdown
of the food product. The amount of fibre is listed in the Nutrition
Facts table. Use this to compare the fibre in different products and
make the best choice.
Nutrition Facts
Per 1 Bagel (112 g)
Amount
Calories 310
Fat 2 g
Saturated 0.4 g
+ Trans 0 g
Cholesterol 0 mg
Sodium 340 mg
Carbohydrate 61 g
Fibre 3 g
Sugars 5 g
Protein 11 g
Vitamin A
Vitamin C
Calcium
Iron
% Daily Value
3%
2%
0%
14%
20%
11%
Amount of food
in one serving.
The serving size
is the amount
most often eaten.
This may or may
not be the serving
size you would have.
Amount of fibre
in one serving.
0%
0%
2%
25%
What do nutrition claims tell me?
Nutrition claims are statements about certain nutrients in a product.
If you see these claims about fibre on a food sold in Canada, it means
you are getting these amounts:
"Source of fibre"
= at least 2 grams or more of fibre per serving
"High fibre"
= at least 4 grams or more of fibre per serving
"Very high fibre"
= at least 6 grams or more of fibre per serving
Caution: The claims whole grain, whole wheat, multigrain and organic
do not always mean the product is high in fibre. To be sure of the
fibre content, read the Nutrition Facts table.
________________________________________________________________________________
Eating more fibre
Whats the best way to increase my fibre
intake?
Grains/Flour
Start your day with a cereal or bread product that contains at least
4 grams of fibre per serving. If your favourite cereal is less than
2 grams, add a scoop of high fibre cereal to it.
Add natural wheat bran, wheat germ or ground flax seed when
making hot cereals or baked goods. These can also be added to
yogurt or your favourite cereal.
Replace of the amount of all purpose flour with whole wheat flour
in your favourite recipes. For example, if a recipe calls for 1 cups
all purpose flour, use cup whole wheat and cup all purpose flour.
Choose whole grain breads (such as pita, bagel, english muffin, tortilla,
wrap, bun), cereals, pastas and brown rice.
Try using grains such as whole wheat couscous, barley, bulgar,
quinoa and kasha in salads, soups, chili and casseroles.
Vegetables and Fruits
Eat at least 5 servings of vegetables and fruits each day.
Try snacking on a variety of raw vegetables and fruits instead of juice.
For even more fibre, serve vegetables with a bean dip such
as hummus.
When eating fruit and vegetables, wash well and keep the skin on
when possible.
Add dried fruit to cereals or your favourite baked goods.
Legumes
Legumes can replace meat in many recipes. Try using legumes
such as lentils, beans and peas in salads, soup or casseroles.
Nuts and Seeds
Add nuts and seeds to salads, cereals and yogurt.
Eat them as a snack.
Meat and Milk Products
Do not naturally contain fibre. Choose yogurts with fruit and
grains added.
__________________________________________________________________________________
Eating more fibre
What is the Nutrition Facts table?
The Nutrition Facts table gives details about the nutrition breakdown
of the food product. The amount of fibre is listed in the Nutrition
Facts table. Use this to compare the fibre in different products and
make the best choice.
Nutrition Facts
Per 1 Bagel (112 g)
Amount
Calories 310
Fat 2 g
Saturated 0.4 g
+ Trans 0 g
Cholesterol 0 mg
Sodium 340 mg
Carbohydrate 61 g
Fibre 3 g
Sugars 5 g
Protein 11 g
Vitamin A
Vitamin C
Calcium
Iron
% Daily Value
3%
2%
0%
14%
20%
11%
Amount of food
in one serving.
The serving size
is the amount
most often eaten.
This may or may
not be the serving
size you would have.
Amount of fibre
in one serving.
0%
0%
2%
25%
What do nutrition claims tell me?
Nutrition claims are statements about certain nutrients in a product.
If you see these claims about fibre on a food sold in Canada, it means
you are getting these amounts:
"Source of fibre"
= at least 2 grams or more of fibre per serving
"High fibre"
= at least 4 grams or more of fibre per serving
"Very high fibre"
= at least 6 grams or more of fibre per serving
Caution: The claims whole grain, whole wheat, multigrain and organic
do not always mean the product is high in fibre. To be sure of the
fibre content, read the Nutrition Facts table.
________________________________________________________________________________
Eating more fibre
Eating more fibre
Am I getting enough fibre in my diet?
Fibre is an important part of a healthy diet for everyone. The amount of
fibre we need changes as we go through different stages of the lifecycle.
Children need to gradually increase the fibre in their diets as they get older.
This chart lists the recommended fibre intakes for the different ages and
genders. In general, adults should aim to eat a total of 25 to 38 grams
of fibre per day.
Age and gender
Children:
Males:
Females:
Recommended Fibre intake
(grams a day)
1 to 3 years
4 to 8 years
9 to 13 years
14 to 50 years
50+ years
9 to18 years
19 to 50 years
50+ years
Pregnancy
Breastfeeding
Source:
19
25
31
38
30
26
25
21
28
29
What is soluble fibre?
Soluble fibre dissolves in water to form a gel.
Soluble fibre can:
thicken stools, which can control diarrhea and reduce the urge
to have a bowel movement
help to lower blood cholesterol levels and risk of heart disease
when combined with a healthy, low fat eating plan
delay stomach emptying, leading to slower digestion of food
Sources of soluble fibre include:
dried or canned legumes such as kidney beans, chick peas
or lentils
oats, oat bran, barley, ground flax seed and psyllium
fruit such as apples, apricots, citrus fruit, pears, prunes
and strawberries
vegetables such as artichoke, broccoli, brussel sprouts, carrots,
corn and squash
fibre supplements such as Metamucil or Benefibre
Dietary Reference Intakes for Energy, Carbohydrate, Fibre,
Fat, Fatty Acids, Cholesterol, Protein and Amino Acids (2002).
A list of high fibre foods appears on page 8.
__________________________________________________________________________________
________________________________________________________________________________
Eating more fibre
What is insoluble fibre?
Insoluble fibre, once called roughage, comes from the tougher part
of plants. Insoluble fibre does not dissolve in water. It holds water like
a sponge. This adds bulk to the stool, making it softer and easier to
pass through the digestive tract.
Insoluble fibre can:
Eating more fibre
Before you increase your fibre
Your body will need to adjust to more fibre in your diet. Increasing fibre
too quickly or without drinking enough liquids may cause gas, bloating,
cramping, diarrhea or constipation.
1.
Add fibre-rich foods slowly to your diet. For example, add one
new high fibre food each day for one week.
2.
Drink 8 to 10 cups of fluids a day when increasing your
fibre intake.
prevent constipation and hemorrhoids
reduce flare-ups in diverticular disease
give you a feeling of fullness which may help control your appetite
when you are trying to lose weight
Sources of insoluble fibre include:
wheat bran, wheat germ
whole grains such as wheat, rye and barley
whole grain breads and cereals made with whole wheat or bran
brown rice
vegetables such as asparagus, beets, broccoli, brussel sprouts,
cabbage, carrots, cauliflower, corn, green peas, squash and turnip
fruit such as apples or pears with skin, apricots, bananas, all types
of berries, citrus fruit and prunes
nuts
Try this
Bran Apple Blend
(makes 17 - 2 tbsp servings)
cup applesauce
cup All Bran Original cereal
cup prune juice
Mix all ingredients together well. Refrigerate. Use as a spread on toast,
mix into hot cereal or yogurt or eat by the spoonful.
1 serving = 2 tbsp = 3 g dietary fibre
For more information
Contact your Registered Dietitian, Dietetic Assistant
or family doctor.
__________________________________________________________________________________
please turn over
________________________________________________________________________________
Common foods with fibre
Food Serving Sizes
unless otherwise shown
Breads
2 slices
2 to 4 grams
bran muffin -1 small
cornbread
multigrain
pumpernickel
rye
Cereals
Portion size varies.
Read Nutrition Facts
table on package to
see the portion size.
All Bran Bran Flakes
oat bran
Shredded Wheat
Grains
1/2 cup, cooked
Crackers
Portion size varies.
Read Nutrition Facts
table on package to
see the portion size.
Cookies
Portion size varies.
Read Nutrition Facts
table on package to
see the portion size.
Vegetables and
Legumes
cup, cooked
Fruit
Nuts and Seeds
Conversions:
cornmeal
natural bran - 1 tbsp
wheat germ
whole wheat pasta
Presidents Choice Swedish
Crisp Toasts
Presidents Choice 100%
Wheat or Wheat Bran n Rye
Crackers
Wasa Light or Sesame Wheat
Crispbreads
All Bran Bars, All Bran
Snack Bites
fig and granola bars
macaroon, oatmeal, peanut
butter and raisin cookies
asparagus, broccoli, brussel
sprouts, carrots, cauliflower,
corn, eggplant, green peas,
spinach, squash
1 baked potato with skin
1 apple, banana or orange
3 apricots
cup raspberries or rhubarb
1 cup strawberries
cup almonds, peanuts
(dry roasted)
1 cup = 250 ml
cup = 175 ml
4 to 6 grams
100% whole
wheat bran
cracked wheat
Mr. Pita,
High Fibre
- 1 pita
Fruit and Fibre
Raisin Bran
Kashi Go Lean
Corn Bran
Squares
brown rice
bulgar
Ryvita Crisp
Breads
Wasa Golden Rye
Crispbreads
more than
6 grams
Dempsters,
Healthy Way
100% Bran
All Bran Original
All Bran Buds
Fibre First
Fibre One
barley
Eating more fibre
This handout will help to answer your questions about how to increase
the amount of fibre in your diet.
Why do I need fibre in my diet?
Wasa Whole
Rye, Fibre or
Hearty Rye
Crispbreads
Fibre in the diet is important for good health. Fibre can promote regular
bowel movements. It also may help a variety of health conditions.
What is dietary fibre?
Fibre One Bars
Kashi granola bars
1 artichoke
black beans, chick
peas, kidney
beans, lentils,
northern beans,
pinto beans
1 pear
Bowel Buddies
black-eyed peas,
navy beans
Dietary fibre is part of all plant foods. It is the part of the plant that our
bodies cannot digest. There are two types of dietary fibre: insoluble
and soluble.
Some foods have more of one type of fibre than another. Your doctor
or dietitian may recommend that you increase only one type of fibre to
help improve your health condition. If not, aim to eat both types of
fibre everyday.
1 cup
blackberries
10 dried dates,
figs or prunes
2 tbsp flaxseed
(ground)
1 tbsp = 15 ml
1 oz = 30 g
Hamilton Health Sciences, 2001
PD 4196 - 07/2010
dpc/pted/LA/MoreFibre-trh.doc
dt/July 16, 2010
We gratefully acknowledge St. Josephs Healthcare, Hamilton, Hamilton Family Health
Team and West Lincoln Memorial Hospital for their contributions to the information in
this handout.
________________________________________________________________________________
Sample Meal Plan
Meal
Low Fibre
Grams
High Fibre
Grams
Raisin Bran cereal, 1 cup
Milk, 1%, cup
Milk, 1%, cup
Jam
Jam
Breakfast Special K cereal, 1 cup
Orange juice, 1 cup
Lunch
0.6
Orange
2.3
Yogurt, 100 g
Yogurt, 100 g
Grilled cheese,
white bread
Grilled cheese,
whole grain bread
Vegetable soup, 1 cup
Split pea soup, 1 cup
Apple, with skin
2.6
Snack
Nutri Grain bar
Kasha granola bar
Dinner
Chicken, 100 g
Chicken, 100 g
Total
5.1
Rice, white, 1 cup
0.9
Rice, brown, 1 cup
3.5
Beans, green, cup
1.6
Peas, green, cup
4.4
Ice cream, vanilla
Snack
Pear, with skin
Pretzel sticks, 50 g
1.5
14.2
Ice cream, vanilla
Strawberries, sliced, 1 cup
3.3
Popcorn, 3 cups, 3 g
3.5
43.1
Hamilton Health Sciences, 2001
PD 4196 - 06/2010
dpc/pted/LA/MoreFibreINSERT-trh.doc
dt/July 16, 2010
