Fibre

Dietary fibre is only found in plant products. It slows digestion and gives a feeling of being full which may help with portion control and weight loss. There are two types of dietary fibre. Soluble fibre helps to lower LDL (lousy) cholesterol, triglycerides, and total cholesterol. It also helps to control blood sugar and blood pressure levels. Insoluble fibre helps to relieve and prevent constipation, keeping your bowels healthy.

Try to eat 21 to 38 grams of total fibre each day. Be sure to include sources of both soluble and insoluble fibre daily. Add high fibre foods to your diet gradually, spread them throughout the day, and increase your water or fluid intake. This will help to avoid gas and other discomfort.

Sources of fibre

1. Soluble fibre

• Psyllium products (e.g. All Bran Buds®, Metamucil)
• Legumes (e.g. Dried beans, lentils, chickpeas)
• Oat products (e.g. Oatbran, oatmeal)
• Barley, quinoa
• Pectin-rich fruits (e.g. Apples, pears, berries, citrus fruits)
• Some vegetables (e.g. Artichoke, squash, corn, broccoli, carrots, potato with skin)
• Soybeans

2. Insoluble fibre

• Wheat bran, whole grain cereals and breads
• Whole grain products (e.g. brown rice, couscous, whole-wheat or multi-grain pasta)
• Colourful whole fruits and vegetables (e.g. dark leafy greens and yellow, orange, and red vegetables or fruit)

Increasing your fibre intake

Tips for reading food labels

• Check the fibre claims and content on food labels. Look for labels that say high or very high source of fibre. This means that the food must have at least four or six grams of fibre per serving
• Check the Nutrition Facts panel. This will tell you specifically how many grams of fibre are in each serving
• Check the ingredient list. Ingredients are listed in order of decreasing amount. Look for ingredients such as bran, whole wheat, oatmeal, or rye flour, especially early in the list.

Eating the high-fibre way

• Start your day with a high fibre cereal topped with fruit
• Choose high fibre breads, pastas, and rice at mealtimes
• Enjoy fresh or dried fruit as a snack, added to cereals, yogurt, or salads
• Aim to have half of your meal as vegetables
• Add vegetables and legumes to soups

High fibre foods

This table is organized from highest fibre content to lowest, and all the foods mentioned are considered part of a healthy diet and a good source of fibre. A serving of black beans has the highest amount of fibre from the selected foods, at 8.2 grams per serving, while a cup of romaine has the lowest amount, at 1.2 grams per cup.

Source: Canadian Nutrient File, 2010

Healthy Eating… Facts on Fibre (82k)