High-fibre diet

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Oatmeal with sliced apple, walnuts and cinnamon

What is fibre?

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.

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.

Choosing high-fibre foods

When choosing foods, aim for those with at least 2 g of fibre per serving. Reading and understanding the nutrition label will help you figure out how much fibre is in a serving size of food.

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.​

High-fibre food choices

Breads and cereals

High-fibre choicesLow-fibre choices
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 bunsWhite bread, bagels, rolls, buns, pita bread or English muffins
Whole grain cereals (look for words such as "bran", "whole" or "fibre" in the cereal name)Non-whole grain cereals (such as Rice Krispies, Corn Flakes, Corn Pops, Froot Loops or Special K)
Whole grain cooked cereals such as oat bran or oatmealNon-whole grain cooked cereals such as cream of wheat
Rye crackers, graham crackers, whole wheat crackers (brands include Triscuit, Breton)Soda crackers
Whole wheat pastaWhite pasta
Brown rice, bulgur, barley, quinoaWhite rice; noodles made with white rice

Vegetables

High-fibre choicesMedium-fibre choicesLow-fibre choices
Green peas (fresh, frozen or canned)Bean sproutsOnion
Snow peasString beansCucumber
Swiss chardBroccoliMushrooms
Brussels sproutsTomatoes
Raw carrotsCelery
EggplantCauliflower
ParsnipCabbage
Turnip (rutabaga)Creamed corn
Corn on the cobPotates, peeled (boiled or mashed)
Whole kernel cornAsparagus
Potato or sweet potato, with skinSquash
Lettuce
Spinach

Fruit

High-fibre choices
Medium-fibre choices
Low-fibre choices
Pear, with skinOrange; tangerineCherries
Apple, with skinApple or pear, peeledGrapes
MangoPineapplePeach, fresh
BlueberriesBananaMelon, such as honeydew, cantaloupe or watermelon
RaspberriesFruit juices* and peeled fruits
StrawberriesFruit cocktails; fruit sauces (such as apple sauce)
Coconut
Dried fruit, including peaches, prunes, apricots, figs, raisins and cranberries

*Avoid grapefruit juice.

Meat alternatives

High-fibre choices
Lentils, fresh, canned or dried
Chickpeas
Beans (black, lima, navy, kidney), canned or dry; baked beans
Nuts such as almonds, pistachios, peanuts, cashews
Peanut butter

Snacks

High-fibre choicesLow-fibre choices
Bran or oat bran muffinsCupcakes; rice cakes; melba toast
Oatmeal or oatmeal raisin cookiesShortbread
Homemade cookies with added wheat germ, wheat bran, nuts or seedsArrowroot, digestives, plain, chocolate chip or filled cookies (such as Oreos)
Popcorn, air poppedPotato chips
Vegetables and fruitJell-O

High-fibre meal ideas

Breakfast

  • Your favourite meal sprinkled with natural bran or bran flakes
  • Whole wheat toast with thin spread of peanut butter
  • Fresh fruit
  • Yogurt with fruit
  • Smoothie with ground flaxseed
  • Oatmeal

Lunch

  • Sandwiches using whole wheat bread or bun (turkey, lettuce or tomato, or peanut butter and jelly)
  • Chili, minestrone soup, black bean soup
  • Vegetables and dip

Dinner

  • Chicken fingers or fish sticks coated in wheat germ, bran cereal or whole wheat bread crumbs
  • Whole wheat pasta with tomato sauce
  • Sweet potato, with skin
  • Side serving of cooked vegetables
  • Baked beans; bean chili

Try having a whole wheat dinner roll to get even more fibre.

Last updated: November 30th 2017