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Increasing your fibre intake

How can you eat more fibre-rich foods?

Read food labels

Aim for 4 or more grams of fibre per serving.

Switch to whole grain foods

Canada's Food Guide recommends that at least half of your daily grain product choices should be whole grains.

Discover legumes

  • Add canned or dry kidney, black, navy, or lima beans, chick peas, soybeans or lentils to soups, stews, casseroles and chili.
  • Add fresh or frozen edamame (green soybeans) to salads for a high-fibre boost.

Fibre-rich snacks

  • Enjoy fresh, frozen or canned fruits like berries, apples, peaches and pears.
  • Eat fruits and vegetables with the peel.
  • Try a handful of dried fruits-raisins, dates, cranberries, prunes, apricots-or nuts and seeds (almonds, cashews, peanuts, pumpkin or sunflower seeds).
  • Enjoy bean or avocado dip with fresh veggies or low-fat whole grain crackers.

Breakfast is a great opportunity

Start the day with high-fibre cereal or whole grain bread and add fruit.

Start slowly

Suddenly increasing your fibre intake may cause bloating, gas, and discomfort. Drink lots of liquid (water or milk) and add fibre to your diet slowly.

Learn more about fibre here.