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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.

One response to “Fitting in fibre”

  1. Megan says:
    January 8, 2020 at 9:00 am

    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.

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