Food Sources of Fibre

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1 Information About Fibre Food Sources of Fibre Fibre includes all parts of plant foods that your body can't digest or absorb. Fibre is also known as roughage or bulk. Insoluble fibre helps promote regularity and a healthy digestive system. You get this type of fibre from wheat bran, whole grains, and some vegetables. Soluble fibre helps lower blood cholesterol levels and control blood sugar levels. You get this type of fibre from oats, barley, psyllium, oranges, dried beans and lentils. A high fibre diet may also help prevent colon cancer. Eating high fibre foods may help you feel full for a longer time, which helps with appetite and weight control. How Much Fibre Do I Need? Most Canadians only get half of the fibre they need every day. Increase your fibre intake slowly and drink more fluids as your fibre intake increases. This will help the fibre to work better and prevent gas, bloating and diarrhea. So far, there is no upper limit for fibre. Therefore a high intake of fibre from food should not be a problem for healthy people. Age in Years Daily Fibre Needs grams(g)/day Do Not Exceed g/day Men 19 to There is no upper limit for fibre. Men 51 and older 30 Women 19 to Women 51 and older 21 Pregnant Women 19 and older Breastfeeding Women 19 and older Page 1 of 5

2 Fibre Content of Some Common Foods Fibre is found only in plant foods. The best sources of fibre include whole grains, vegetables, fruit, beans, peas, lentils, nuts and seeds. The following table will show you foods which are sources of fibre. Food Serving size Fibre (g) Vegetables and Fruit Vegetables Artichoke, 1 medium (120 g) 6.5 Peas, green, 125 ml (½ cup) 5.6 Kohlrabi, raw 250 ml (1 cup) 5.2 Potato, with skin, 125 ml (½ cup) 5.0 Lima beans, 125 ml (½ cup) 4.8 Sweet potato, no skin, 125 ml (½ cup) 4.4 Spinach, 125 ml (½ cup) Brussels sprouts, 125 ml (½ cup) 3.0 Collards and turnip greens, 125 ml (½ cup) 2.7 Parsnips, 125 ml (½ cup) 2.7 Cauliflower, 125 ml (½ cup) 2.6 Squash, winter, orange, 125 ml (½ cup) 2.1 Fruit Prunes, dried, 125 ml (½ cup) 7.5 Avocado ½ fruit (100 g) 6.7 Kumquat 5 fruit (95 g) 6.2 Page 2 of 5

3 Persimmon, Japanese, raw 1 fruit (168 g) 6.0 Pear, raw with skin 1 medium (166 g) 5.0 Raspberries, fresh or frozen 125 ml (½ cup) 4.2 Blackberries, fresh or frozen 125 ml (½ cup) 4.0 Orange 1 fruit (151 g) 3.6 Apricots, dried 60 ml (¼ cup) 2.9 Fig, dried, 60 ml (¼ cup) 2.8 Kiwifruit, raw 1 large (91 g) 2.7 Papaya, raw ½ fruit (152 g) 2.7 Grain Products Cereal Bran (100% All Bran and Buds) 30 g 1/3-½ cup Red river cereal, 175 ml (¾ cup) 5.1 Corn bran Wheat germ, toasted Bran flakes 30 g (¾ cup) Shredded wheat 4.2 Oats with wheat bran and flax, 175 ml (¾ cup) 3.9 Raisin bran Oat bran, 175 ml (¾ cup) 2.7 Breads Muffin, oat bran 1 small (66 g) 3.0 Page 3 of 5

4 Whole wheat 35 g (1 slice) 2.4 Pita, whole wheat 35 g (or ½ pita) 2.4 Pumpernickel 35 g (1 slice) 2.3 English muffin, whole wheat 35 g (½ muffin) 2.2 Rye 35 g (1 slice) 2.0 Other grains products Corn bran, raw 60 ml (20 g) 15.8 Wheat bran, raw 105 ml (27g) 11.4 Rice bran, raw 40 ml (20 g) 4.2 Wheat germ, raw 55 ml (27 g) 3.5 Bulgur, 125 ml (½ cup) 2.7 Barley, 125 ml (½ cup) 2.0 Milk and Alternatives This food group contains very little of this nutrient Meat and Alternatives Legumes (dried beans and lentils) Beans, white, 175 ml (¾ cup) 9.0 Beans, kidney, 175 ml (¾ cup) Beans, pinto, 175 ml (¾ cup) 11.4 Beans, black, 175 ml (¾ cup) 11.0 Black eyed peas, 175 ml (¾ cup) 8.3 Soybeans, 175 ml (¾ cup) 8.0 Baked beans with sauce 175 ml (¾ cup) 7.7 Soybean kernels 60 ml (¼ cup) 7.7 Lentils, 175 ml (¾ cup) 6.2 Page 4 of 5

5 Edamame (soybeans), 175 ml (¾ cup) 6.0 Textured vegetable protein (TVP) ½ cup (48 g) dried granules 4.0 Garbanzo beans/chickpeas, 175 ml (¾ cup) 5.5 Nuts and Seeds Flaxseed, whole, ground 60 ml (¼ cup) 11.9 Coconut meat, dried, shredded 125 ml (½ cup) 7.8 Sesame seeds 60 ml (¼ cup) 5.3 Almonds, whole 60 ml (¼ cup) 4.1 Sunflower seeds 60 ml (¼ cup) 3.6 Fats and Oils This food group contains very little of this nutrient Source: "Canadian Nutrient File 2007b". [accessed Jan 2, 2009] To determine the fibre content of other foods online visit Health Canada's website for the Canadian Nutrient File at:. Notes Distributed by: 2009 Dietitians of Canada and EatRight Ontario. All rights reserved. May be reproduced in its entirety provided source is acknowledged. Page 5 of 5