Fibre helps prevent constipation, lower blood cholesterol and control blood sugar. It also makes you feel full longer.
Fibre is naturally found in vegetables, fruits, whole grains, beans, lentils, nuts and seeds. When eating more high fibre foods, add them to your diet slowly and drink more fluids, especially water. This will help avoid gas and bloating as you increase the amount of fibre in your diet.
2-3 years = 19 g
4-8 years = 25 g
9-13 years = 31 g
14-50 years = 38 g
51+ years = 30 g
2-3 years = 19 g
4-8 years = 25 g
9-18 years = 26 g
19-50 years = 25 g
51+ years = 21 g
During Pregnancy = 28 g
During Breastfeeding = 29 g
| Serving Size | Grams (g) of Fibre | % Daily Value (DV) | |
|---|---|---|---|
| Dried beans, cooked | 175 mL | 9.0 | 35 |
| Hummus (made with chickpeas) | 175 mL | 9.0 | 35 |
| Avocado | ½ medium | 6.5 | 35 |
| Lentils, cooked | 175 mL | 6.5 | 25 |
| Bran or whole grain cereal | 30 g | 6.0 or higher (check label) | 25 or higher (check label) |