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High-fibre dietHHigh-fibre dietHigh-fibre diet after an organ transplantEnglishTransplant;NephrologyTeen (13-18 years)Kidneys;LiverRenal system/Urinary system;Digestive systemProcedures;Conditions and diseasesTeen (13-18 years)NA2017-11-30T05:00:00Z000Flat ContentHealth A-Z

 

 

High-fibre diet2749.00000000000High-fibre dietHigh-fibre diet after an organ transplantHEnglishTransplant;NephrologyTeen (13-18 years)Kidneys;LiverRenal system/Urinary system;Digestive systemProcedures;Conditions and diseasesTeen (13-18 years)NA2017-11-30T05:00:00Z000Flat ContentHealth A-Z<figure> <img alt="Oatmeal with sliced apple, walnuts and cinnamon" src="https://assets.aboutkidshealth.ca/AKHAssets/higher_fibre_diet.jpg" /> </figure> <h2>What is fibre?</h2><p>Fibre is a nutrient found in all plants. It aids the digestive system by helping to make your stool (poo) soft and bulky. This helps prevent constipation.</p><p>Fibre is also good for the heart and blood circulation. It may help lower blood cholesterol and control blood sugar levels. As a result, fibre can also help to control your weight because there may be fewer sugar cravings.</p><h2>Choosing high-fibre foods</h2><p>When choosing foods, aim for those with at least 2 g of fibre per serving. Reading and understanding the <a href="/Article?contentid=2736&language=English">nutrition label</a> will help you figure out how much fibre is in a serving size of food.</p><p>There are lots of food options out there to help you get the fibre you need. Take a look at the table of food choices to help you choose high-fibre foods and avoid foods with less fibre.​</p><p></p><h2>High-fibre food choices</h2><h3>Breads and cereals</h3><table class="akh-table"><thead><tr><th>High-fibre choices</th><th>Low-fibre choices</th></tr></thead><tbody><tr><td>Non-white breads such as rye, whole wheat (look for words such as "whole" or "stone ground"), multigrain, mixed grain or cracked wheat; whole wheat English muffins, burger buns or hotdog buns</td><td>White bread, bagels, rolls, buns, pita bread or English muffins</td></tr><tr><td>Whole grain cereals (look for words such as "bran", "whole" or "fibre" in the cereal name)</td><td>Non-whole grain cereals (such as Rice Krispies, Corn Flakes, Corn Pops, Froot Loops or Special K)</td></tr><tr><td>Whole grain cooked cereals such as oat bran or oatmeal</td><td>Non-whole grain cooked cereals such as cream of wheat</td></tr><tr><td>Rye crackers, graham crackers, whole wheat crackers (brands include Triscuit, Breton)</td><td>Soda crackers</td></tr><tr><td>Whole wheat pasta</td><td>White pasta</td></tr><tr><td>Brown rice, bulgur, barley, quinoa</td><td>White rice; noodles made with white rice</td></tr></tbody></table><p></p><h3>Vegetables</h3><table class="akh-table"><thead><tr><th>High-fibre choices</th><th>Medium-fibre choices</th><th>Low-fibre choices</th></tr></thead><tbody><tr><td>Green peas (fresh, frozen or canned)</td><td>Bean sprouts</td><td>Onion</td></tr><tr><td>Snow peas</td><td>String beans</td><td>Cucumber</td></tr><tr><td>Swiss chard</td><td>Broccoli</td><td>Mushrooms</td></tr><tr><td></td><td>Brussels sprouts</td><td>Tomatoes</td></tr><tr><td></td><td>Raw carrots</td><td>Celery</td></tr><tr><td></td><td>Eggplant</td><td>Cauliflower</td></tr><tr><td></td><td>Parsnip</td><td>Cabbage</td></tr><tr><td></td><td>Turnip (rutabaga)</td><td>Creamed corn</td></tr><tr><td></td><td>Corn on the cob</td><td>Potates, peeled (boiled or mashed)</td></tr><tr><td></td><td>Whole kernel corn</td><td>Asparagus</td></tr><tr><td></td><td>Potato or sweet potato, with skin</td><td>Squash</td></tr><tr><td></td><td></td><td>Lettuce</td></tr><tr><td></td><td></td><td>Spinach</td></tr></tbody></table><p></p><h3>Fruit</h3><table class="akh-table"><thead><tr><th>High-fibre choices<br></th><th>Medium-fibre choices<br></th><th>Low-fibre choices<br></th></tr></thead><tbody><tr><td>Pear, with skin</td><td>Orange; tangerine</td><td>Cherries</td></tr><tr><td>Apple, with skin</td><td>Apple or pear, peeled</td><td>Grapes</td></tr><tr><td>Mango</td><td>Pineapple</td><td>Peach, fresh</td></tr><tr><td>Blueberries</td><td>Banana</td><td>Melon, such as honeydew, cantaloupe or watermelon</td></tr><tr><td>Raspberries</td><td></td><td>Fruit juices* and peeled fruits</td></tr><tr><td>Strawberries</td><td></td><td>Fruit cocktails; fruit sauces (such as apple sauce)</td></tr><tr><td>Coconut</td><td></td><td></td></tr><tr><td>Dried fruit, including peaches, prunes, apricots, figs, raisins and cranberries</td><td></td><td></td></tr></tbody></table><p>*Avoid grapefruit juice.</p><h3>Meat alternatives</h3><table class="akh-table"><thead><tr><th>High-fibre choices<br></th></tr></thead><tbody><tr><td>Lentils, fresh, canned or dried</td></tr><tr><td>Chickpeas</td></tr><tr><td>Beans (black, lima, navy, kidney), canned or dry; baked beans</td></tr><tr><td>Nuts such as almonds, pistachios, peanuts, cashews</td></tr><tr><td>Peanut butter</td></tr></tbody></table><p></p><h3>Snacks</h3><table class="akh-table"><thead><tr><th>High-fibre choices</th><th>Low-fibre choices</th></tr></thead><tbody><tr><td>Bran or oat bran muffins</td><td>Cupcakes; rice cakes; melba toast</td></tr><tr><td>Oatmeal or oatmeal raisin cookies</td><td>Shortbread</td></tr><tr><td>Homemade cookies with added wheat germ, wheat bran, nuts or seeds</td><td>Arrowroot, digestives, plain, chocolate chip or filled cookies (such as Oreos)</td></tr><tr><td>Popcorn, air popped</td><td>Potato chips</td></tr><tr><td>Vegetables and fruit</td><td>Jell-O</td></tr></tbody></table><p></p><h2>High-fibre meal ideas</h2><h3>Breakfast</h3><ul><li>Your favourite meal sprinkled with natural bran or bran flakes</li><li>Whole wheat toast with thin spread of peanut butter</li><li>Fresh fruit</li><li>Yogurt with fruit</li><li>Smoothie with ground flaxseed</li><li>Oatmeal</li></ul><h3>Lunch</h3><ul><li>Sandwiches using whole wheat bread or bun (turkey, lettuce or tomato, or peanut butter and jelly)</li><li>Chili, minestrone soup, black bean soup</li><li>Vegetables and dip</li></ul><h3>Dinner</h3><ul><li>Chicken fingers or fish sticks coated in wheat germ, bran cereal or whole wheat bread crumbs</li><li>Whole wheat pasta with tomato sauce</li><li>Sweet potato, with skin</li><li>Side serving of cooked vegetables</li><li>Baked beans; bean chili</li></ul><p>Try having a whole wheat dinner roll to get even more fibre.<br></p>