Fibre helps lower cholesterol and blood sugar levels. It also helps keep you fuller longer, which helps with appetite and weight control. Aim for a total fibre intake of 30 grams or more per day, with at least 10 grams of viscous soluble fibre.
Soluble fibre is found in whole grains, vegetables, starchy vegetables, fruits, healthy fats, and lean protein foods!
See the chart below for some examples of total fibre and average soluble fibre amounts in common fruits and vegetables! Some high-fibre meal examples could include:
- Breakfast: Low-fat greek yogurt topped with high-fibre cereal, pears, hemp seeds, and raspberries.
- Lunch: Low-sodium vegetable soup, tuna on whole grain crackers, and a banana for dessert.
- Dinner: Vegetable and tofu stir fry packed with your favourite vegetables like broccoli, peppers, onions, carrots, and bok choy, served over brown rice.
Did you know that the %DV on labels for fibre is based on 25 grams? The general recommended daily amount for fibre set by the Dietary Reference Intakes (DRI’s) is 25 grams per day for women and 38 grams per day for men.
Ask your dietitian more about how much fibre you need, and where to find it! Visit Canada’s Nutrient File to search a nutrient at https://food-nutrition.canada.ca/cnf-fce/?lang=eng
| Fruits and Vegetables | Total Fibre (g) |
| Fruit (1 medium fruit) | |
| Apple (with skin) | 3.5 |
| Banana | 2.1 |
| Orange | 2.3-3.6 |
| Peach | 2.9 |
| Pear (with skin) | 5.3 |
| Permission | 6.0 |
| Raspberries/blackberries (125 mL) | 4.0-4.2 |
| Guava | 4.9 |
| Kiwi | 2.7 |
| Star fruit | 2.5 |
| Vegetables (125 mL cooked) | |
| Broccoli | 2.0-2.3 |
| Carrot | 2.2 |
| Cauliflower | 1.5-2.6 |
| Corn | 1.7 |
| Edamame | 4.3 |
| Green peas | 3.7-5.6 |
| Parsnips | 2.7 |
| Spinach | 2.3-3.7 |
| Taro | 3.6 |
| Kohlrabi (raw) | 2.5 |
Source: Canadian Nutrient File 2015 https://food-nutrition.canada.ca/cnf-fce/?lang=eng
| Fruits and Vegetables | Average Soluble Fibre (g) |
| Vegetables (1/2 cup cooked or 1 cup raw) | |
| Broccoli, brussels sprouts, cabbage, carrots, green beans, okra, onions, parsnips, turnips | 1 or more grams |
| Starchy Vegetables (1/2 cup) | |
| Sweet potatoes, green peas | 1 or more grams |
| Fruits | |
| Medium apple, banana, guava, orange, peach, or pear 2 apricots or plums 1/2 mango 1/4 cup figs or dried apricots 3 prunes 1 cup raspberries, blackberries, or strawberries |
1 or more grams |
Source: https://www.lipid.org/sites/default/files/adding_soluble_fiber_final_0.pdf