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.

Your Daily Fibre Needs

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

Sources of Fibre

Very High Sources of Fibre (at least 6 g of fibre or 25% DV per serving)

Food Sources 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)

 

Health Canada’s Eating Well with Canada’s Food Guide provides examples on how you can measure serving sizes.