Food Sources of Fibre

Posted: Oct 26, 2016

Information About 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 Should I Aim For?

 
  • 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   Aim for an intake of
grams(g)/day
Stay below

 
Men 19 to 50 38 There is no upper limit for fibre.
Men 51 and older 30
Women 19 to 50 25
Women 51 and older 21
Pregnant Women 19 and older 28
Breastfeeding Women 19 and older 29

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, cooked 1 medium 10.3
French beans, cooked 125 mL (½ cup) 8.8
Green peas, cooked 125 mL (½ cup) 3.7-5.6
Kohlrabi, raw 250 mL (1 cup) 5.1
Lima beans, cooked 125 mL (½ cup) 4.8
Potato, with skin, cooked 1 medium 2.9-4.3
Edamame/baby soybeans, cooked 125 mL (½ cup) 4.3
Sweet potato, cooked 1 medium 3.8
Pumpkin, canned 125 mL (½ cup) 3.8
Spinach, cooked 125 mL (½ cup) 2.3-3.7
Taro, cooked 125 mL (½ cup) 3.6
Brussels sprouts, cooked 125 mL (1/2 cup) 3.0
Collards or turnip greens, cooked          125 mL (½ cup) 2.7-4.0
Parsnips, cooked          125 mL (½ cup) 2.7
Cauliflower, cooked 125 mL (½ cup) 1.5 -2.6
Broccoli, fresh or frozen, cooked 125 mL (½ cup) 2.0-2.3
Baby carrot, raw 8 2.3
Carrot, cooked 125 mL (½ cup) 2.2
Squash (acorn, butternut), cooked 125 mL (½ cup) 1.8-2.1
Corn, fresh or frozen, cooked 125 mL (½ cup) 1.7
Snap beans, Green, yellow, Italian), cooked 125 mL (½ cup) 1.6
Fruit    
Avocado ½ fruit 6.7
Kumquat 5 fruits 6.2
Persimmon, Japanese 1 fruit 6.0
Breadfruit 125 mL (½ cup) 5.7
Pear, with skin 1 medium 5.3
Guava 1 fruit 4.9
Raspberries, blackberries, fresh or frozen 125 mL (½ cup) 4.0-4.2
Passion fruit 2 fruit 3.7
Fig, dried          60 mL (¼ cup) 3.7
Orange 1 fruit 2.3-3.6
Prunes, dried and or cooked 60 mL (¼ cup) 3.6
Cherries 20 3.4
Apricots, canned 125 mL (½ cup) 3.1
Kiwi fruit 1 large 2.7
Papaya ½ fruit 2.6
Apple, with skin 1 medium 3.5
Star fruit 1 medium 2.5
Raisins 60 mL (1/4 cup) 2.5
Nectarine 1 medium 2.3
Grapefruit (pink, red, white) ½ fruit 2.3
Apricot, fresh or dried 3 fruits (6 halves) 1.5-2.1
Plum 2 fruits 2.2
Banana 1 medium 2.1
Currant, dried 60 mL (1/4 cup) 2.0
Peach 1 medium 2.9
Grain Products    
Cereal (check product label for serving size)    
Bran cereals 30 g 10.2-11.2
Oat bran, cooked 175 mL (¾ cup) 2.4-5.1
Hot multigrain cereal, cooked 175 mL (¾ cup) 4.0-5.0
Bran flakes, bran flakes with raisins, wheat biscuits            30 g 3.8-5.0
Corn bran 30 g 4.4
Wheat germ cereal, toasted 30 g  (1/4 cup) 4.5
Bread Products    
Muffin, oat bran 1 small 3.0
Bread (whole wheat, pumpernickel) 1 slice (35 g) 2.2
Bread (rye) 1 slice (35 g) 1.4
Pita, whole wheat ½ pita 2.4
English muffin, whole wheat ½ muffin 1.9
Other grain products    
Corn bran, raw 20 g (1/4 cup) 15.8
Wheat bran, raw 30 g (1/4 cup) 11.4
Cracker, rye 3 crackers (33 g) 7.5
Rice bran, raw 20 g (1/4 cup) 4.2
Wheat germ, raw 30 g (1/4 cup) 3.5
Psyllium fibre husks 15 mL (1 Tbsp) 3.4
Bulgur, cooked 125 mL (½ cup) 2.7
Pasta, whole wheat, cooked 125 mL (½ cup) 2.4
Pasta, spinach, cooked 125 mL (½ cup) 2.4
Popcorn, air popped 500 mL (2 cups) 2.4
Barley, cooked 125 mL (½ cup) 2.0
Rice (brown, wild), cooked 125 mL (½ cup) 1.5-2.0
Pasta, white, cooked 125 mL (½ cup) 1.3
Quinoa, cooked 125 mL (½ cup) 2.7
Pasta, egg noodles, cooked 125 mL (½ cup) 1.0
Milk and Alternatives This food group contains very little of this nutrient  
Almond, coconut, rice beverage 250 mL (1 cup) 0.5-1.0
Meat and Alternatives    
Legumes (dried beans, peas and lentils)    
Beans (small white, yellow, cranberry, adzuki, black, pinto, kidney, navy, Great Northern, white, refried), cooked 175 mL (¾ cup) 8.6-13.8
Baked beans, plain, with wieners, with pork 175 mL (¾ cup) 7.7-10.3
Peas (black-eyed, pigeon), cooked 175 mL (¾ cup) 8.3
Soybeans, mature, cooked 175 mL (¾ cup) 8.0
Lentils, cooked 175 mL (¾ cup) 6.2
Chickpeas/garbanzo beans, cooked 175 mL (¾ cup) 5.5
Hummus 60 mL (¼ cup) 3.7
Nuts and Seeds    
Coconut meat, dried, shredded 125 mL (½ cup) 7.8
Almonds, whole 60 mL (¼ cup) 3.6-4.0
Pumpkin or squash seeds 60 mL (¼ cup) 3.7
Sunflower seeds, without shell 60 mL (¼ cup) 3.6
Nuts (hazelnuts, macadamia, pine, pistachio), without shell 60 mL (¼ cup) 3.1-3.3
Flaxseed, whole, or ground 15 mL (1 Tbsp) 3.0
http://www.hc-sc.gc.ca/fn-an/nutrition/fiche-nutri-data/cnf_downloads-telechargement_fcen-eng.phpChia seeds, dried 15 mL (1 Tbsp) 3.7
Soy nuts, roasted 60 mL (¼ cup) 2.3
Miscellaneous    
Textured vegetable protein (TVP) ¼ cup (24 g) dried granules 4.0
Source: Canadian Nutrient File 2016
http://www.hc-sc.gc.ca/fn-an/nutrition/fiche-nutri-data/cnf_downloads-telechargement_fcen-eng.php[accessed June 2016]


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