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Dietary fibre is important for your health. However, most Canadians only get half the fibre they need. Dietary fibre helps your bowels stay healthy and regular. It can also lower blood cholesterol levels and control blood sugar levels. Dietary fibre may also help prevent colon cancer. Eating high fibre foods may help you feel full for a longer time, which can help you to control your weight.
| Age (years) | Gender | Fibre (grams) |
| 1-3 | Male Female |
19 |
| 4-8 | Male Female |
25 |
| 9-13 | Male Female |
31 26 |
| 14-18 | Male Female |
38
26 |
| 19-50 | Male Female |
38 25 |
| 51-70+ | Male Female |
30 21 |
| Pregnancy | Female | 28 |
| Lactation | Female | 29 |
| Note: People with intestinal or bowel diseases may not be able to eat large amounts of fibre. Speak with your doctor or dietitian. |
| Food
|
Portion
|
Fibre amount (grams)
|
| 10 grams or more of fibre per serving | ||
| Soybean kernels, roasted | 175 mL or 3/4 cup | 22.5 |
| All bran cereals | 30 g or 1/2 cup or 1/3 cup (Bran Buds™) | 10 - 14* |
| Black beans, cooked or canned baked beans | 175 mL or 3/4 cup | 10 - 11 |
| 6 - 9.9 grams of fibre per serving | ||
| Kidney and baked beans, cooked | 175 mL or 3/4 cup | ~ 8 |
| Lentils, cooked | 175 mL or 3/4 cup | 6.2 |
| 4 - 5.9 grams of fibre per serving | ||
| Green peas, cooked | 125 mL or 1/2 cup | 5.6 |
| Garbanzo beans (chickpeas), cooked | 175 mL or 3/4 cup | 5.5 |
| Pear, with skin | 1 medium | 5.0 |
| Bran flakes | 30 g or 1 cup | 4 - 5* |
| POST Raisin Bran, POST Spoon Size Shredded Wheat, Quaker® Oat Bran | 30 g ~ 1/2 cup | 4.2 - 4.5* |
| Split peas, cooked | 175 mL or 3/4 cup | 4.2 |
| Almonds, roasted | 60 mL or 1/4 cup | 4.1 |
| Blackberry or raspberry | 125 mL or 1/2 cup | ~ 4 |
| Red River cereal, prepared | 175 mL or 3/4 cup | 4.0 |
| 2 - 3.9 grams of fibre per serving | ||
| Mango | 1 fruit | 3.8 |
| Sunflower seeds kernels, dried | 60 mL or 1/4 cup | 3.8 |
| Potato, with or without skin | 1 medium | 3.4 - 3.8 |
| POST Shreddies or Kellogg's Raisin Bran® | 125 mL or 1/2 cup | 3.4 |
| Brussels sprouts | 4 sprouts | 3.0 |
| Peanuts, dry, roasted | 60 mL or 1/4 cup | 3.0 |
| Stewed rhubarb, mixed vegetables or parsnips, cooked | 125 mL or 1/2 cup | 2.5 - 2.8 |
| Kiwifruit | 1 large | 2.7 |
| Cooked Quaker® Oat Bran or oatmeal (large oats) | 175 mL or 3/4 cup | 2.2 - 2.7 |
| Apple with skin | 1 medium | 2.6 |
| Peanut butter, chunk type | 30 mL or 2 Tbsp | 2.6 |
| Whole wheat bread, commercial | 35 g or 1 slice | 2.4 |
| Whole wheat spaghetti | 125 mL or 1/2 cup | 2.4 |
| Corn, carrot, or broccoli, cooked | 125 mL or 1/2 cup | 2 - 2.3 |
| Pear, canned halves | 125 mL or 1/2 cup | 2.1 |
| Banana | 1 medium | 2.0 |
| Brown rice, medium grain or pearl barley, cooked | 125 mL or 1/2 cup | 2.0 |
| Dates, dried | 3 dates | 2.0 |
| Flax seeds, ground | 15 mL or 1 Tbsp | 2.0 |
| Snap beans (green, yellow, Italian), raw | 125 mL or 1/2 cup | 2.0 |
| *Check the label |
For nutrition information, call Dial-A-Dietitian and speak to a registered dietitian at 604-732-9191 in Greater Vancouver or 1-800-667-3438 toll-free in BC.
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