Fitting in fibre
Whole grains for good health
Fibre is an important part of a balanced diet, and many Canadians aren’t getting enough. Although it’s often known to help with regular bowel movements, including more fibre in your diet can also help lower your risk of stroke, colon cancer, heart disease and type 2 diabetes. Eating high fibre foods can also help you feel full for longer, so fuel up for those busy days with fibre!
How much fibre should I aim for?
| Age | Aim for an intake of grams/day |
| Men 19 to 50 | 38 |
| Men 51 and older | 30 |
| Women 19 to 50 | 25 |
| Pregnant women 19 and older | 28 |
| Breastfeeding women 19 and older | 29 |
*Information from Dieticians of Canada.
When you think of food sources that help you get more fibre in your diet, think of whole-grain products. Canada’s Food Guide recommends that you fill one-quarter of your plate with whole grains at every meal. Start your day off with two slices of whole-wheat toast and you’re well on your way to your daily dose of fibre, which digests slowly and helps you feel full longer.
Fibre content in whole grains
| Food | Serving size | Fibre (g) |
| Bran cereals | 30 g | 10.2-11.2 |
| Wheat germ cereal, toasted | 30 g (1/4 cup) | 4.5 |
| Whole wheat bread | 1 slice | 2.2 |
| Whole wheat pita | ½ pita | 2.4 |
| Bulgur, cooked | ½ cup | 3.5 |
| Whole wheat pasta | ½ cup | 2.4 |
*Information from Dieticians of Canada.
Tips for getting more fibre in your diet
Here are a few easy ways to start incorporating more fibre into your diet every day.
- Use whole wheat pasta
- Start your day off with whole wheat toast or a high fibre grain cereal
- Substitute whole wheat flour in place of white flour in recipes
- Add wheat germ to smoothie bowls and cereals
Looking for more ways to start packing more whole grains into your diet? Read our tips here.
This is a great article! Thanks for developing an easy how-to on how much fibre folks need and places you can find tons of the nutrient.